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Sample Workout – Advanced Fat Loss

This program is not for beginners. The objectives here are to lose the most fat while maintaining (or even building) muscle. 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

MONDAY
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).

TUESDAY
AM: Walk (60 minutes, fasted)

WEDNESDAY
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.

THURSDAY
Off

FRIDAY
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).

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

SUNDAY
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