The Fat Incinerator

8 week fat burning workout

October/November 2019

Contributed by: Dan Groves

Save Routine

Day 1-Fat Loss Push Workout

• Chest, Shoulders, Tricep - Warm-up and Stretch

• Dumbbell Bench Press - Dumbbell
  4 sets × 8, 12 reps, 45s rest
• Cable Fly - Machine
  3 sets × 12, 15 reps, 45s rest
• Incline Bench Press - Barbell
  4 sets × 6, 8 reps, 45s rest
• Overhead Dumbbell Press - Dumbbell
  4 sets × 8, 12 reps, 45s rest
• Dumbbell Lateral Raise - Dumbbell
  3 sets × 12, 15 reps, 45s rest
• Overhead Triceps Extension - EZ Curl Bar
  3 sets × 10, 12 reps, 45s rest
• Skull Crusher - EZ Curl Bar
  3 sets × 12, 15 reps, 45s rest
• Lying Stability Ball Crunch - Bodyweight/Weighted
  4 sets × 20, 25 reps, 1m rest
• Lying Leg Raise - Bodyweight/Weighted
  3 sets × 10, 15 reps, 1m rest

Day 2-Fat Loss Pull Workout

• Back & Biceps - 10 minute Elliptical Warmup

• Wide Grip Pullup - Machine
  4 sets × 10, 12 reps, 45s rest
• T Bar Row - Barbell
  4 sets × 10, 12 reps, 45s rest
• One Arm Dumbbell Row - Dumbbell
  4 sets × 10 reps, 45s rest
• Front Lat Pulldown - Cable (Double stirrup handle)
  3 sets × 12, 15 reps, 45s rest
• Face Pull - Cable
  3 sets × 15, 20 reps, 45s rest
• Preacher Curl - Machine
  3 sets × 10, 12 reps, 45s rest
• Alternating Dumbell Hammer - Dumbbell
  3 sets × 12, 15 reps, 45s rest
• a. Seated Crunch - Lever
  3 sets × 20 reps, 30s rest
• b. Side Crunch - Lever
  3 sets × 15 reps, 30s rest
• c. Side Crunch - Lever
  3 sets × 15 reps, 30s rest

Day 3-Fat Loss Leg Workout

• Quads, Hams, Calves, Glutes - 10min Bike Warmup

• Hip Thrusts - Machine
  5 sets × 8, 12 reps, 45s rest
• Hack Squat - Smith
  5 sets × 8, 12 reps, 45s rest
• Seated Leg Press - Lever
  4 sets × 15 reps, 45s rest
• Rear Lunge - Bodyweight/Weighted
  3 sets × 12, 15 reps, 45s rest
• Goblet Squat - Dumbbell
  3 sets × 10, 12 reps, 45s rest
• Leg Curl - Lever
  3 sets × 10, 15 reps, 45s rest
• Hip Abduction - Machine
  3 sets × 20, 25 reps, 45s rest
• Hip Adduction - Machine
  3 sets × 20, 25 reps, 45s rest
• Standing Calf Raise - Smith
  3 sets × 15, 20 reps, 45s rest
• Plank - Bodyweight/Weighted
  3 sets × 60 reps, 30s rest
• Ab Wheel Rollout - Bodyweight/Weighted
  3 sets × 8 reps, 1m rest