Sample Workout Advanced Fat Loss

Sample Workout  Advanced Fat Loss

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Sample Workout - Advanced Fat Loss

This program is not for beginners. If you feel your body needs it – take an extra rest day.

Ensure your nutrition is correct (enough to account for the increased exercise see calorie calculator).

Weekly Program – Advanced Workout


AM: Low intensity cardio (40-60 minutes)
  • Preferably done first thing in the morning (fasting). This could be slow jogging, brisk walking, treadmill or elliptical.

PM: Leg Training

  • Warm up
  • Squats – 2 sets warm up (pyramiding to weight). 3-4 work sets 5-8 reps – try to increase weights.
  • Leg Press – 3×10-12 reps
  • Stiff-legged Deadlift – 2×10 reps
  • Leg Extensions (1 or 2 sets – but by now your legs might be finished!!).
  • Seated Calf Raises (4×10-12 reps).


AM: Walk (60 minutes, fasted)


PM: Shoulders, Triceps, Abs
  • Use the ab workout as your warm-up – take as little rest between sets as possible.
  • Hanging Leg Raises – 3 sets to failure.
  • Rope Pulls – 2 sets.
  • Barbell Military Press – 2 warm-up sets, 3×0 reps.
  • Upright Rows – 3×12 reps.
  • Lateral Raises – 2×12 reps.
  • French Presses – 3×8-10 reps.
  • Triceps Pushdowns – 2×8-10 reps.
  • Reverse Triceps Pushdowns – 2×8-10 reps.




AM: Low intensity cardio (40-60 minutes, fasted)
  • Can also follow with 10 minutes of ab work.

PM: Back

  • Lat. Pulldowns – 2 warm up sets, 3-4 sets at 6-10 reps, increasing weight.
  • Cable Rows – 3×10 reps.
  • One armed Dumbbell Rows – 2×8 reps.
  • Hyperextensions – 2×20 reps.
  • Dumbbell Shrugs (2×10 reps or to failure).


Cardio – Interval training or at increased heart rate (60-90%) 30-45 minutes (see also Target Heart Rate calculator).


AM: Low intensity cardio (40-60 minutes, fasted)

PM: Chest, Biceps

  • Warm-up
  • Flat Bench Press – 2 warm up sets. 3×8 reps.
  • Hammer Incline Press – 2×8 reps, increasing weight.
  • Incline Dumbbell Press – 3×6-10 reps.
  • Dumbbell Pullovers – 3×12 reps.
  • Barbell Biceps Curls – 2 warm up sets, 3×6-10 reps.
  • Incline Dumbbell Curls – 2-3 sets 6-8 reps, increasing weight.
  • Concentration Curls – 1 set to failure.
  • Bond, B. J., Perry, A. C., Parker, L., Robinson, A., Burnett, K. (2002). Dose-response effect of walking exercise on weight loss. How much is enough?. International journal of obesity and related metabolic disorders: journal of the International Association for the Study of Obesity, 26(11), 1484-149 .Link
  • Yarasheski, K. E., Zachwieja, J. J., Campbell, J. A., Bier, D. M. (1995). Effect of growth hormone and resistance exercise on muscle growth and strength in older men. American Journal of Physiology-Endocrinology and Metabolism, 31(2), E268. Link

Watch the video: Fun 30 minute fat burning HIIT interval cardio workout (July 2022).


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