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KennyK
04-12-2006, 08:33 AM
I;ve decided after 2 years to finally change my workout plan. I was a slave to the three day split and I have put on a good amount of muscle, but now I want to lean out so I won't look like a bulky mess,


The plan is to do a total body workout where I hit each muscle group with a push/pull exercise and go as fast as I can with minimal rest.

I'll decrease reps every week, starting with 10, 8 and 6 then repeating, sort of like the HST plan, but with modifications.
Again, this is trial and error, but feel free to add any advice.


Here's a sample:

Monday (all exercises inclu. 1 warmup set)

DB shoulder press WU, 2 X 10
Shrugs 2 x 10
widegrip lat pulldown 2 x 10
widegrip Benchpress 2 x10
Bentover row 2 x 10
alternating DB curls 2 x 10
tricep pushdowns 2 x 10
leg extensions 2 x 10
hamstring curls 2 x 10
forearms
calves
abs

Wed.
Lateral DB raises WU, 2 X 10
front Delt raises 2 x 10
Shrugs 2 x 10
Widegrip incline 2 x 10
one arm DB rows 2 x 10
Barbell curls 2 x 10
skullcrushers 2 x 10
squats 2 x 10
hacksquats 2 x 10
Forearms
Calves
abs


FRI
Supersets:
Flat Bench DB 2 x10
Incline DB 2 x 10
DB flys 2 x 10
---------------
Super set
lateral raises (machine) 1 x 10
shoulderpress (machine) 1 x10
shrugs 2 x 10
------------------
Dips 2 x 10
pulovers 2 x10
widegrip back rows 2 x 10
preacher curls 2 x 10
tricep pushdowns 2 x10
Legpress 2 x 10
standing hamstring raises 2 x10
calves
forearms
abs

Tuesday.Thursday,Sat = rest

Sunday
deadlift
stifflegged deadlift


For cardio I spin 4 days a week.

Any suggestions or comments are welcome

nithos
04-12-2006, 09:18 AM
I would concentrate more on compound movements at the beginning, then toss in the isolation movements at the end of the workout.

KennyK
04-12-2006, 09:44 AM
I would concentrate more on compound movements at the beginning, then toss in the isolation movements at the end of the workout.
I plan on rotating the exercises so I'm starting with different sets every workout.

Andrew69
04-12-2006, 10:59 PM
I would concentrate more on compound movements at the beginning, then toss in the isolation movements at the end of the workout.
I would go even further than that and suggest you simply stick to compound exercises period.