fat blaster lean muscle

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fat blaster lean muscle

Shared By : drae609

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 1 / 302

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Description

burn fat and gain lean muslce all at one time this work out is for the people that want the best of both worlds at one time try this workout plan for 6 months and watch the weight go

Monday

chest and bi/tris

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Alternating Floor Press	60 sec	8	4
Chest		Plyo Kettlebell Pushups	60 sec	8	4
Chest		Push Up	60 sec	8	4
Chest		Push Up On Exercise Dome	60 sec	8	4
Chest		Push Up with Feet On An Exercise Ball	60 sec	8	4
Triceps		Barbell Standing Overhead Triceps Extension	60 sec	8	4
Triceps		Cable Rope Overhead Triceps Extension	60 sec	8	4
Triceps		Dumbbell Standing One Arm Triceps Extension	60 sec	8	4
Triceps		Dumbbell Standing Triceps Extension	60 sec	8	4
Triceps		Standing Bent Over One Arm Dumbbell Triceps Extension	60 sec	8	4
Biceps		Alternate Hammer Curl	60 sec	8	4
Biceps		Cross Body Hammer Curl	60 sec	8	4
Biceps		Dumbbell Zottman Curl	60 sec	8	4
Biceps		Speed Alternating Biceps Curl with Band	60 sec	N/A	4

Tuesday

back and shoulders,legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Band Upright Row	60 sec	8	4
Back		Bent Arm One Arm Long Bar Row	60 sec	8	4
Back		Bent Over Two-Dumbbell Row	60 sec	8	4
Back		Cable Lateral Raise	60 sec	8	4
Back		Dumbbell Deadlift	60 sec	8	4
Back		Barbell Reverse Grip Bent Over Row	60 sec	8	4
Back		Alternating Kettlebell Row	60 sec	8	4
Back		Barbell Deadlift	60 sec	8	4
Shoulders		Dumbbell Cuban Press	60 sec	8	4
Shoulders		Dumbbell Lateral Raise	60 sec	8	4
Shoulders		Dumbbell One Arm Shoulder Press	60 sec	8	4
Shoulders		Dumbbell One Arm Up Right Row	60 sec	8	4
Shoulders		Dumbbell Raise	60 sec	8	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	4
Shoulders		Dumbbell Up Right Row	60 sec	8	4
Shoulders		Lateral Raise With Bands	60 sec	8	4
Shoulders		Shoulder Press With Bands	60 sec	8	4
Shoulders		Standing Dumbbell Straight Arm Front Delt Raise Above Head	60 sec	8	4
Upper Legs		Band Squat	60 sec	8	4
Upper Legs		Dumbbell Lunges	60 sec	8	4
Upper Legs		Dumbbell Squat	60 sec	8	4
Upper Legs		Freehand Jump Squat	60 sec	8	4
Upper Legs		Pile Squat	60 sec	8	4

Wednesday

boxing

Thursday

boxing

Friday

boxing

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Boxing	60 min	N/A	N/A

Saturday

cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Walking	60 min	N/A	N/A

Sunday

cardio

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Walking	60 min	N/A	N/A

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