Day 1 – Upper Back & Lats. Some people who are out of shape and overweight might not be able to keep up the high intensities, so using a lower intensity would be best. Ensure that your form is also perfect on this exercise. For the first 6 weeks use bars then go to dumbbells. For example take leg extensions verses squats. This helps you get through your workouts and start recovering faster. Yes, performing this workout while consuming a sufficient caloric and protein intake should help you build muscle. Doing all those exercises in a row is 1 circuit. Make sure you log all lifts so that you can try to improve each week, remember every workout must be treated with full intensity especially after the first 8 weeks. This basically means burning fat. This is because in order to lose fat you must have a lower caloric intake level, whereas while bulking or trying to increase muscle mass, you generally have a higher caloric intake level. As summer nears I always go ahead with a full-blown cut in order to look my best for summer. 30 mins run ? This can be combated to an extent with the help of higher protein intake, intense workouts, and the supplementation of products that include BCAAs or EAAs. Best for people who are out of shape. If you start going 20+ you might find that your doing way too many reps, so keep it around 8-12 per set. My question is: what is the eating regiment suggested for this workout? Also for those who have trouble with eating too much, eating more meals a day will help you so you don't over eat. The way I will suggest is simple so you can make modifications if you want. I am wanting to get serious about building muscle mass, and I was wondering if this is a good workout for someone like me? Performing HIIT is easy, here is how it goes together. Flat Bench Press: 3-4 sets of 10 reps steadily increasing the weight each time. Dumbbell Shrugs: 3-4 sets of 10 reps steadily increasing weight each set. Nothing too complicated. This routine is best performed with a rep scheme of either 5 sets of 5 reps or 4 sets of 8 reps. Click Here For A Printable Log Of Veeshmack's Day 1 Workout. Furthermore, the addition of cardio can make results come quicker. Not only is this not healthy, but it can lead to fat gain because the sugar is converted to fat in simple terms. Taking a look at those three things I would like to suggest two different kinds of workouts. Ok, so now let's get into the workout. Bent Over Dumbbell Rear Delt Raises: 3-4 sets of 10 reps steadily increasing weight each set. Any ideas? A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. Keep it short and intense always. Remember also to warm up each body part once and only once to get the blood flowing so that maximum effort and weight can be applied. If I do this everyday without taking rest on the 4th day will it be fine..because here on sunday the gym is closed. Click Here For A Printable Log Of gigolojo's Abdominal Workout. are they not the same? What's the reason the program duration is listed as only 6 weeks? To burn unwanted fat, you need to be eating at a caloric deficit. Of more reps you do will more lose your fat. However if you're quite in shape then go for 4. Dumbbell Alternate Bicep Curls: 2 sets of 4-6 as heavy as possible! Please help me find a work out. Calf Press On The Leg Press Machine: 3-4 sets of 10 reps steadily increasing weight each set. Remember the main goal here is to burn extra calories while still benefiting from weight training, not gaining muscle. Sprint 20-30 seconds at 90-95% of max heart rate. Reverse Crunches: 3 sets of 10-15 reps. For added weight add a dumbbell but ensure you have perfect technique before adding weight to avoid injury. Keep it under 60 minutes; try to aim for 45 minutes. Focus on compound exercises and large muscle groups = More calories burned. I don't recommend at all going for the very low repetition ranges. Always have at least 1 day of rest. If you're in shape then you can go longer and if your not then keep it at 30 minutes. In leg extensions you're focusing only on quads. Doesn't work on fast twitch muscles if that's what your looking for. So remember, you can choose either HIIT or low intensity long duration cardio for your cardio option. For the first 4 weeks use bars then go to dumbbells. Day 4 – Chest & Arms. Keep in mind that you don't need to follow this like it has been written in stone. Is this workout program good for fat lose and gaining muscle. None of that nonsense. The only one thing you have to watch out for is the fact that it is demanding because you're always working. Here are a few tips for diet when cutting: Everyone should know you have a calorie maintenance level, which is how much energy or calories your body uses on a day to day basis. Close-Grip Bench Press: 2 sets of 4-6 reps as heavy as you can! Let's say you choose running; you start off by doing this for a minute at 60-75% of your max heart rate. and have no diet, Will this work if u do everything but the hour of cardio before and after. I'll help you decide which workout you want to do by listing some pros and cons of the two types of lifting programs. Click Here For A Printable Log Of gigolojo's Second Wednesday Workout. I'm 210 n I'm trying to lose fat n gain muscle n more lean is this the right workout plan for me can someone please help me? Decline Crunches: 3 sets 10-15 reps, increase weight each set and add a twist at the end to target your obliques. Next for weight lifting you can choose between circuit training or HST. Arms - 4 Sets, 2 Sets For Biceps, 2 Sets For Triceps, Stiff-Legged Deadlifts: 2 Sets Of 8-12 Reps, Bent Over Barbell Rows: 1 Set Of 8-12 Reps, Type of workout aimed at fat loss by burning extra. Of course the squats. During this workout you can expect to lose fat and gain strength. What is the best workout to get cut? For example if your taking 2-3 minute breaks in between sets that's fine for some workouts, but if your planning on burning calories, that's not the way to do it. Cable Crunch: 3 sets of 12-20 reps, ensure to increase the weight steadily each set. Well for the first 8 weeks you need to train a minimum of 3 times a week. People like cutting carbohydrates because they believe the body will switch to fat for energy during the day. There is really only one minor issue for some people. On all chest exercises alternate between Dumbbells and Bars. So there you have it. Change it up every 2 months. But it works. On all chest exercises alternate between Dumbbells and Bars. 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