Fat Burning Exercises & Diet Plans

 

Strength, Muscle & Burn Workout

 

If you’re looking for fast muscle size and strength gains, this 4 day split routine is perfect in helping you reach your goals. This strength, muscle & burn workout focuses on three different training approaches and uses them all in the same workout session.  

 

The workout begins with strength sets using heavy weight and performing 2-4 sets of 3 to 5 reps. These movements will help you achieve power and strength. Next, you’ll do muscle building exercises consisting of 2-3 sets of 6 to 12 reps and finally, you’ll finish with a couple of muscle burning exercises consisting of 1-2 sets 40 reps.  

 

Make sure to isolate your movements (don’t cheat) with the muscle burn exercises and pick a weight that causes you to hit failure at 15 to 20 reps. Rest briefly and then continue until failure, rest briefly and continue again until you reach 40 reps.  

 

Make sure to go through each workout (A – D) taking a day off between workouts or, work two days on, one day off and two days on, one day off. 

 

Workout A (Chest & Bicep)

 

 Exercise Sets Reps Rest
 Bench Press 4 3 to 5 2 minutes
 Incline Bench Press 3 6 to 12 1 minute
 Dumbbell Bench Press 2 6 to 12 1 minute
 Dumbbell Flys 1 40 2 minutes
 Standing Barbell Curl  4 3 to 5 2 minutes
 Seated Dumbbell Curls 2 6 to 12 1 minute
 Preacher Curl 1 40  N/A

 

Workout B (Quad & Hamstrings) 

 

 Exercise Sets Reps Rest
 Squats 4 3 to 5 2 minutes
 Leg Press 3 6 to 12 1 minute
 Leg Extension 2 6 to 12 1 minute
 Front Squat 1 40 2 minutes
 Deadlifts 4 3 to 5 2 minutes
 Lunges 2 6 to 12 1 minute
 Leg Curls 1 40 N/A

 

Workout C (Shoulders & Triceps)

 

 Exercise Sets Reps Rest
 Seated Overhead Barbell Press 3 to 5 2 minutes
 Seated Arnold Press 3 6 to 12 1 minute
 Barbell Front Raise 2 6 to 12 1 minute
Dumbbell Lateral Raise  1 40 2 minutes
 Close Grip Bench Press 2 3 to 5 2 miinutes
 Lying Tricep Extensions 2 6 to 12 1 minute
 Cable Tricep Extension 1 40 N/A

 

 

Workout D (Back & Calves)

 

 Exercise Sets Reps Rest
 Barbell Rows 4 3 to 5 2 minutes
 Dumbell Rows 3 6 to 12 1 minute
 Lat Pull Downs 2 6 to 12 1 minute
 Seated Cable Rows 1 40 N/A
 Seated Calf Raises 2 3 to 5 2 minutes
 Standing Calf raises 2 6 to 12 1 minute
 Calf Raise Leg Press Machine 40 N/A