Workout Routine

Fat loss/muscle building

by clau25

Workouts

Morning

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec
5
–
–
12
30 sec

incline bench press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

fly

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

bench press

4 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec

pullup

3 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

standing two-dumbbell bent over row

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

shrug

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

rear delt fly

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
0 sec

Leg raises

1 sets

Crunch Twists

Set
Intensity
Weight
Reps
Rest time
1
25
0 sec

Crunch Twists

1 sets

Boat Hold

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Boat Hold

2 sets

Afternoon/Evening

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

military press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

lateral raise

4 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec
3
–
–
12 +
amrap
30 sec
4
–
–
12 +
amrap
30 sec

rear delt fly

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

triceps extension

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

skull crushers

4 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

seated incline curl

4 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

concentration curl

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

hammer curl

4 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

wrist curl

4 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
0 sec

Leg raises

1 sets

Crunch Twists

Set
Intensity
Weight
Reps
Rest time
1
25
0 sec

Crunch Twists

1 sets

Boat Hold

Set
Intensity
Weight
Reps
Rest time
1
30 sec
2
30 sec

Boat Hold

2 sets

Legs

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
30 sec
2
–
–
12 +
amrap
30 sec

calf raise

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
12
30 sec
3
–
–
12
30 sec
4
–
–
12
30 sec

squat

4 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

straight leg deadlift

2 sets