Fat Loss Through Strength Training
By Chris Stone
 | Advanced (3+ years) |
 | 38 minutes/day | 3 days/week |
 | Fat Loss, Gain Strength, Lose Weight, Tone Body |
 | 45 Degree Leg Press Machine, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Bodyweight, Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Flat Bench, 1 x Kettlebell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Box Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Anterior | Day 2: Posterior | Day 3: Full | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Anterior
Scroll to topAnterior = Muscles on the front of the body
| Exercise | Sets | Reps | Rest | |
| 1.45 Degree Leg Press | 4 sets | 6-10 reps | 120s | |
Circuit #2 - 3-5 rounds Rest 90s between rounds | ||||
| 2A.Goblet Squat | 3-5 rounds | 6 reps | 0s | |
| 2B.Incline Dumbbell Press | 3-5 rounds | 6 reps | 90s | |
Circuit #3 - 3-5 rounds Rest 60s between rounds | ||||
| 3A.Walking Dumbbell Lunge | 3-5 rounds | 6 reps | 0s | |
| 3B.Standing Dumbbell Press | 3-5 rounds | 6 reps | 0s | |
| 3C.Crunches See Exercise Notes | 3-5 rounds | 6 reps | 60s | |
Day 2 - Posterior
Scroll to topPosterior = Muscles on the back of the body
| Exercise | Sets | Reps | Rest | |
| 1.Barbell Deadlift | 4 sets | 6-10 reps | 120s | |
Circuit #2 - 3-5 rounds Rest 90s between rounds | ||||
| 2A.Lat Pulldown | 3-5 rounds | 6 reps | 0s | |
| 2B.Dumbbell Hip Thrust | 3-5 rounds | 6 reps | 90s | |
Circuit #3 - 3-5 rounds Rest 60s between rounds | ||||
| 3A.Kettlebell Swing | 3-5 rounds | 6 reps | 0s | |
| 3B.Face Pull | 3-5 rounds | 6 reps | 0s | |
| 3C.Bent Over Two-Dumbbell Row | 3-5 rounds | 6 reps | 60s | |
Day 3 - Full
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Dumbbell Clean and Press | 4 sets | 6-10 reps | 120s | |
Circuit #2 - 3-5 rounds Rest 90s between rounds | ||||
| 2A.Dumbbell Step-Up | 3-5 rounds | 6 reps | 0s | |
| 2B.Russian Twist See Exercise Notes | 3-5 rounds | 6 reps | 90s | |
Circuit #3 - 3-5 rounds Rest 60s between rounds | ||||
| 3A.Plank | 3-5 rounds | 30-60s | 0s | |
| 3B.Suitcase Dumbbell Carry | 3-5 rounds | 30-60s | 0s | |
| 3C.Barbell Overhead Squat See Exercise Notes | 3-5 rounds | 30-60s | 60s | |
Date Created: 11/22/2018, UTC
Last Updated: 10/1/2021, UTC
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