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BURN FAT *
General
Intermediate
Machine strength
Plan Details
The BURN FAT * routine by Biilly_GZ is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine with 3 packs to do Train 2 groups of muscle or 3 Only have fun, my only goal is leave all the bad things in the gym and go home happy! (and loose some weight... ) I dont like having a repetitive Routine so i have diferent packs for same days and depend the time i have i do 2 or 3 sets Day 1: Test + CARDIO Day 2 : option 1 (or week 1) Shoulder/ triceps / CHEST 2) Chest Triceps Day 3 : 1) Cardio or Legs/ back/ biceps 2) BAck / leg + aerobic class Day 4 : 1) Low + Cardio // or Legs/ back/ biceps 2) Shoulder + biceps Day 5 : 1) FREE or REST 2) Crossfit or REST Day 6: 1) FREE (mix)/ Crossfit or REST 2) FREE (mix) / Crossfit or REST Day 7 : Running
Routine detail
Day 1
Cardio + test
Est. 76 min
10 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Elliptical Training
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
BAck / leg
Est. 71 min
11 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Chest Triceps
Est. 79 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Shoulder + biceps
Est. 72 min
11 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 5
REST
Est. 0 min
0 exercises
This day is empty
Day 5
ONLY MACHINES
Est. 6 min
1 exercise
Machine Ab Crunch
3 Sets x 8 Reps
Day 6
CARDIO
Est. 0 min
0 exercises
This day is empty
Day 7
MIX 2
Est. 72 min
11 exercises
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Day 7
MIX 1
Est. 85 min
13 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 11
LEGS / BACK / BICEPS
Est. 91 min
14 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 11
Shoulder/ triceps / Chest
Est. 79 min
12 exercises
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 12
OLYMPIC DAY
Est. 0 min
0 exercises
This day is empty
Day 30
ALL EXCERCISES
Est. 240 min
87 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Kickback (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
EZ Bar Decline Tricep Extension
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 31
CROSS DAY ( ALL EXCERCISES)
Est. 240 min
65 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Kettlebell Alternating Row
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Kettlebell One-Arm Row
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Barbell One-Arm Floor Press
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Hang Snatch
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Power Jerk
3 Sets x 8 Reps
Barbell Power Snatch
3 Sets x 8 Reps
Barbell Squat to Shoulder Press
3 Sets x 8 Reps
Barbell Squat to Upright Row
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Dumbbell Iron Cross
3 Sets x 8 Reps
Kettlebell Dead Clean
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Open Palm Clean
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Barbell Rack Delivery
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Dublin Press
3 Sets x 8 Reps
Kettlebell Alternating Hang Clean
3 Sets x 8 Reps
Kettlebell Arnold Press
3 Sets x 8 Reps
Kettlebell Push Press
3 Sets x 8 Reps
Kettlebell One-Arm Clean and Jerk
3 Sets x 8 Reps
Kettlebell One-Arm Para Press
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Kettlebell One-Arm Split Snatch
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Kettlebell Thruster
3 Sets x 8 Reps
Kettlebell Clean
3 Sets x 8 Reps
