12 week Fat Burner Workout.(Cutting/Shredding) (guaranteed results)
Shared By : Kish94
Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 27 / 2352

Average Rating

45

9 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

This routine is designed to help you lose fat while simultaneously preserving muscle mass and trimming your body. You can do this routine for as long as you like but it's actually recommended to do it for up to 3 months. (results guaranteed) On Mondays we are going to be focusing on the upper body, with some cardio before and after your workout. Cardio will be only 5 minutes here as we are assuming you are not in shape as yet. We will continue to increase the duration each week. Tuesdays we are focusing the lower body with cardio beginning and end of workouts. Wednesday we are giving your muscles a break so you can either choose not to gym at all or we will do a cardio day. Thursday we are back to upper body with some different variations to hit every possible angle of your muscles. Don't forget about cardio beginning and end. Friday we will focus on lower body once more and top it off with our usual cardio. Saturday and Sundays will be rest days but I recommend some light jogging, a long walk or even sports for some hours. As always diet is key. You can never outrun a bad diet no matter how much cardio you do. Daily consumption should be about 2400 calories, prioritising protein and some carbs. You can have a high carb day once a week to keep your metabolism going and to cover special occasions where we just get to eat. Cardio duration should be increased every week at the following recommend rate: Week 1: 5 minutes Week 2: 10 minutes Week 3: 12 minutes Week 4: 15 minutes Week 5: 20 mintes Week 6: 22 minutes Week 7: 25 minutes Week 8: 28 minutes Week 9: 30 minutes Week 10: 32 minutes Week 11: 35 minutes Week 12: 40 minutes I expect people to struggle on Weeks 2, 5, 7 and 10 but we need to push past that. Preferred speed on treadmill should be one makes you jog (not walk). You can even substitute treadmill for rowing, stair climbing or even swimming. I recommend whey protein after workouts if you do not expect to eat enough protein during the day (you should aim to eat at least 120g per day). The sets will be carried out from high reps on the first set to lower reps by the last set. So first set can be 10 reps, 2nd set 8 reps, 6 reps then 4 reps. We are going from light (for endurance and fat burning) to heaviest (for muscle building and maintenance). You should be struggling as we continue each set and if you aren't then its probably too light. Good Luck and wish you the body you always wanted.

Monday Upper Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Triceps

EZ Bar Triceps Extension EZ Bar Triceps Extension 60 sec 8 3 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart
Tuesday Lower Body
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 8 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 4 Progress Chart

Abs

Plank Plank 60 sec - 4 Progress Chart

Abs

Twisting Hanging Knee Raise Twisting Hanging Knee Raise 60 sec 8 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart
Wednesday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Abs

Sit Up Sit Up 60 sec 8 4 Progress Chart

Abs

Plank Plank 60 sec - 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 8 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Thursday Upperbody
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart
Friday Lowerbody
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 8 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 8 4 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 60 sec 8 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 5 min - - Progress Chart
Saturday Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 8 4 Progress Chart

Abs

Sit Up Sit Up 60 sec 8 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 8 4 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart