Start To Fitness | Men’s Advanced Fat Loss #1

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Men’s Advanced Fat Loss #1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Legs and Calves(15 seconds between all sets)

Barbell Squats (rear)

Set 1 (W) : 15 reps
Set 2 (W) : 15 reps
Set 3 (W) : 15 reps

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Dumbbell Deadlifts

Set 1 (W) : 15 reps
Set 2 (W) : 15 reps
Set 3 (W) : 15 reps

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Lunges

Set 1 : 45 seconds each
Set 2 : 45 seconds each
Set 3 : 45 seconds each

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Barbell Squats (Front)

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Calf Raises (standing)

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Chest and Back

Barbell Bench Press (incline)

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps
Set 5 : 15 reps

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Seated Cable Rows

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps
Set 5 : 15 reps

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Barbell Bench Press (flat)

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Close Grip Barbell Rows

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Dumbbell Flys

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Dumbbell Rows

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Tricep Dips

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Pushups

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Cardio: Work your way up to a 5-6 mile run with no breaks. I recommend a military cadence to keep your rhythm as it paces you and builds discipline. You think you can go faster for longer, but you can’t. You need the drill instructor, if you didn’t you wouldn’t be reading this work out to begin with.

Shoulders and abs

Plate Front Raise

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Barbell Seated Military Press

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Dumbbell Lateral Raise

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Bent over lateral cable extensions

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Dumbbell Bent over reverse fly

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Russian Twists

Set 1 : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Windshield Wipers

Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

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Hanging Leg Raise

Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

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Oblique Dumbbell Crunch 2

Set 1 : 10 reps
Set 2 : 10 reps
Set 3 : 10 reps

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Bis and Tris

Close Grip Pullups

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Wide Grip Preacher Curls

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps
Set 5 : 15 reps

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Straight Bar Pushdowns

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps
Set 5 : 15 reps

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Single arm cable pushdown (reverse grip)

Set 1 (W) : 15 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps
Set 5 : 15 reps

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Barbell Curl

Set 1 : 12 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Cable Kickbacks

Set 1 : 12 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Dumbbell Hammer Curls

Set 1 : 12 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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Rope Pushdowns

Set 1 : 12 reps
Set 2 : 15 reps
Set 3 : 15 reps
Set 4 : 15 reps

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REST…didn’t you punish yourself enough already?

Cardio – 3 mile run moderate pace

Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball