Body Fat Blaster

8 Weeks

Contributed by: Dan Groves

Save Routine

Monday: Upper

• + 30-45 minutes low intensity Cardio

• a. Dumbbell Bench Press - Dumbbell
  4 sets × 8 reps, 0s rest
• b. Dumbell Row - Dumbbell
  4 sets × 8 reps, 45s rest
• Overhead Press - Barbell
  3 sets × 10 reps, 30s rest
• Overhead Press - Barbell
  1 sets × 30 reps, 45s rest
• a. Assisted Chin Up - Bodyweight/Weighted
  3 sets × 12, 15 reps, 0s rest
• b. Dip - Bodyweight/Weighted
  3 sets × 12, 15 reps, 45s rest
• a. Curl - Cable
  2 sets × 10, 12 reps
• b. Cable Pressdown - Cable
  2 sets × 10, 12 reps, 45s rest

Tuesday: Lower

• + 15-20 min. H. I. I. T.

• Back Squat - Barbell
  5 sets × 20, 18, 15, 12, 10 reps, 30s rest
• a. Stiff-leg Deadlift - Dumbbell
  4 sets × 8 reps
• b. Split Squat - Dumbbell
  4 sets × 8 reps, 45s rest
• Leg Press 45 - Sled
  2 sets × 15, 12 reps, 30s rest
• Leg Press 45 - Sled
  1 sets × 30 reps, 45s rest
• a. Seated Leg Curl - Lever
  3 sets × 15 reps
• b. Leg Extension - Lever
  3 sets × 15 reps, 45s rest

Thursday: Upper

• + 30-45 min low intensity steady cardio

• Bent-over Row - Barbell
  3 sets × 6 reps, 30s rest
• Bent-over Row - Barbell
  1 sets × 30 reps, 45s rest
• Incline Bench Press - Barbell
  3 sets × 6 reps, 30s rest
• Incline Bench Press - Barbell
  1 sets × 30 reps, 45s rest
• a. Seated Cable Row - Cable
  3 sets × 12, 15 reps
• b. Push Ups - Bodyweight/Weighted
  3 sets × 12, 15 reps, 45s rest
• Lat Pull Down - Cable
  3 sets × 6, 8, 10 reps, 30s rest
• a. Lateral Raise - Dumbbell
  3 sets × 10 reps
• b. Band Pull Apart - Resistance Band (Green)
  3 sets × 10 reps, 45s rest

Friday: Lower

• + 15 H. I. I. T.

• Trap Bar Deadlift - Barbell
  4 sets × 12, 10, 8, 6 reps, 30s rest
• Romanian Deadlift - Barbell
  4 sets × 10, 8 reps, 30s rest
• Lateral Lunge - Bodyweight/Weighted
  4 sets × 20, 15 reps, 30s rest
• a. Leg Sled Narrow Stance - Sled
  3 sets × 12 reps
• b. Leg Press - Sled
  3 sets × 12 reps, 45s rest
• a. Safety Calf Raise - Lever
  3 sets × 20 reps
• b. Jumping Jacks - Bodyweight/Weighted
  3 sets × 180 reps, 45s rest

Saturday: Long Walk & Core

• 30 Walk +

• a. Crunch - Bodyweight/Weighted
  3 sets × 20 reps
• b. Bicycle Crunch - Bodyweight/Weighted
  3 sets × 20 reps
• c. Leg Raise - Bodyweight/Weighted
  3 sets × 20 reps
• d. Side Crunch - Bodyweight/Weighted
  3 sets × 15 reps
• e. Plank - Bodyweight/Weighted
  3 sets × 30 reps, 1m rest