Fat Burning Training with Saving of Muscle Mass
By Dmitri Gerasimenko
 | Advanced (3+ years) |
 | 76 minutes/day | 6 days/week |
 | Athletic Performance, Fat Loss, Increase Stamina, Lose Weight, Tone Body |
 | Bodyweight, Barbell, Squat Rack, Dips (Parallel) Bar, 2 x Dumbbell, Flat Bench, 45 Degree Leg Press Machine, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, T-Bar Row Machine, Loop Bands, Shoulder Press Machine, Seated Ab Crunch Machine, Handle Resistance Bands, Vertical Bench, Decline Bench, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
Scroll to topNo matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day
| Exercise | Sets | Reps | Rest | |
| 1.Crunches | 3-5 sets | 60s | 30s | |
| 2.Barbell Back Squat | 3-5 sets | 60s | 30s | |
| 3.Chest Dips | 3-5 sets | 60s | 30s | |
| 4.Bent Over Barbell Row | 3-5 sets | 60s | 30s | |
| 5.Standing Barbell Military Press (AKA Overhead Press) | 3-5 sets | 60s | 30s | |
| 6.Seated Alternating Dumbbell Biceps Curl | 3-5 sets | 60s | 30s | |
Day 2
Scroll to topNo matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day
| Exercise | Sets | Reps | Rest | |
| 1.Bicycle Crunch | 3-5 sets | 60s | 30s | |
| 2.45 Degree Leg Press | 3-5 sets | 60s | 30s | |
| 3.Standing Cable Chest Press | 3-5 sets | 60 reps | 30s | |
| 4.Banded Machine T-Bar Row | 3-5 sets | 60 reps | 30s | |
| 5.Seated Machine Shoulder (Military) Press | 3-5 sets | 60 reps | 30s | |
| 6.Lying Close-Grip Barbell Triceps Extension Behind The Head | 3-5 sets | 60 reps | 30s | |
Day 3
Scroll to topNo matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day
| Exercise | Sets | Reps | Rest | |
| 1.Ab Crunch Machine | 3-5 sets | 60s | 30s | |
| 2.Sled 45 Degree Calf Press | 3-5 sets | 60s | 30s | |
| 3.Standing Cable Chest Press | 3-5 sets | 60s | 30s | |
| 4.Banded Upright Row | 3-5 sets | 60s | 30s | |
| 5.Seated Machine Shoulder (Military) Press | 3-5 sets | 60s | 30s | |
| 6.Alternate Seated Hammer Curl | 3-5 sets | 60s | 30s | |
Day 4
Scroll to topNo matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day
| Exercise | Sets | Reps | Rest | |
| 1.Barbell Ab Rollout | 3-5 sets | 60s | 30s | |
| 2.Standing Alternating Dumbbell Shoulder Press | 3-5 sets | 60s | 30s | |
| 3.Barbell Close-Grip Bench Press | 3-5 sets | 60s | 30s | |
| 4.Bent Over Barbell Row | 3-5 sets | 60s | 30s | |
| 5.Alternate Dumbbell Flys | 3-5 sets | 60s | 30s | |
| 6.Alternate Bent Over Dumbbell Kickback | 3-5 sets | 60s | 30s | |
Day 5
Scroll to topNo matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for ever exercise
| Exercise | Sets | Reps | Rest | |
| 1.Crunches | 3-5 sets | 60s | 30s | |
| 2.1 Leg Pushup | 3-5 sets | 60s | 30s | |
| 3.Lying Decline Cable Chest Press | 3-5 sets | 60s | 30s | |
| 4.Bent Over Two-Dumbbell Row | 3-5 sets | 60s | 30s | |
| 5.Seated Barbell Military Press | 3-5 sets | 60s | 60s | |
| 6.Chin-up See Exercise Notes | 3-5 sets | 60s | 30s | |
Day 6
Scroll to topNo matter how many reps you can do in 60 sec, just stay inside Heart rate zone from 120 to 140 bpm for every exercise this day
| Exercise | Sets | Reps | Rest | |
| 1.Decline Bench Knee Raise | 3-5 sets | 60s | 30s | |
| 2.Bodyweight Jump Squat | 3-5 sets | 60s | 30s | |
| 3.Barbell Bench Press | 3-5 sets | 60s | 30s | |
| 4.Wide-Grip Pulldown Behind The Neck | 3-5 sets | 60s | 30s | |
| 5.Seated Behind The Neck Barbell Shoulder Press | 3-5 sets | 60s | 30s | |
| 6.Barbell French Press | 3-5 sets | 60s | 30s | |
Date Created: 12/14/2018, UTC
Last Updated: 5/28/2021, UTC
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