Fat Burning and Muscle Mass Increasing Intense Program

0

Bodybuilding

The training program you will find in this article is an intense six-day training that will burn many calories, build muscle mass and is intended for all experienced trainees.

For each of the major muscle groups, there are two weekly trainings. Cardio workouts in this program are advised to be done early in the morning for a period of 30 minutes before the first meal in the morning (breakfast) or in the evening 2 hours before bedtime (if you like to do so).

Rest between each set of an exercise should be about 45 seconds, while the rest between each exercise can be 90 seconds. All repetitions of the exercises that are given in this program have to be done with tempo of execution 2-1-2, which means that the initial and final movement should be done in a period of 2 seconds.

For visible results, this program is recommended to be used for 4 to 8 weeks. Increased daily protein intake and the use of sports supplements will also provide excellent and fast results in the process of building muscle mass and reducing excess fats with the implemented short resting period between sets and exercises.

DAY ONE – TARGETING: Chest and Triceps [FIRST DAY]

Chest Exercise

CHEST 

Chest exercise No.1 (Incline Dumbbell Bench Press) – 3 sets of this exercise with 10-12 reps in the series. Increase the weight in each new set.

Chest exercise No.2 (Flat Dumbbell Bench Press) – 3 sets of this exercise with 10-12 repetitions in series. Increase the weight in each new set.

Chest Exercise No.3 (Incline Dumbbell Flyes) – 3 sets of this exercise for about 12 repetitions in one set.

Chest Exercise No.4 (Dips) – 3 sets of this exercise with 10 reps.

TRICEPS

Triceps Exercise No.1 (Skull Crushers) – 4 sets of this exercise with 10-12 repetitions.

Triceps Exercise No. 2 (Rope Triceps Extensions) – 3 sets of this exercise with 10 reps.

Triceps Exercise No. 3 (Straight Bar Triceps Pushdowns) – 3 sets of this exercise with 10-12 repetitions.

ABS Additional

Abdominal Exercise No. 1 (Weighted Crunches, in superset with Bench Leg raises) – 3 sets for 15-20 reps.

Abdominal Exercise No. 2 (Hanging Leg Raises superset with Planks) – 3 sets with 20 repetitions in the series, and for the planks anywhere from 45 seconds to minute and a half.

DAY TWO – TARGETING: Back and Biceps [FIRST DAY]

Back Chin-ups

BACK

Back Exercise No. 1 (Wide Grip Pull-ups) – 4 sets for 8-10 repetitions.

Back Exercise No. 2 (Barbell Row) – There will be 3 sets of this exercise with 10-12 reps in one set.

Back Exercise No. 3 (Close Grip Lat Pull-down) – 3 sets for 12 reps.

Back Exercise No. 4 (Hyperextensions) – 3 sets with 12 repetitions in the series.

BICEPS

Biceps Exercise No. 1 (Concentration Curls) – 4 sets with 12 repetitions in the series on each hand separately.

Biceps Exercise No. 2 (EZ Bar Curls) – 3 sets of 10 repetitions in the series.

ABS Additional

Abdominal Exercise No. 1 (Weighted Crunches in superset with Bench Leg raises) – 3 sets of these exercises for 15-20 reps.

Abdominal Exercise No. 2 (Hanging Leg Raises superset with Planks) – 3 sets with 20 repetitions in the series, and for the planks anywhere from 45 seconds to minute and a half.

DAY THREE – TARGETING: Legs and Shoulders [FIRST DAY]

Squats legs

LEGS

Legs Exercise No. 1 (Squats) – 4 sets of 10-12 repetitions with the series.

Legs Exercise No. 2 (Romanian Deadlift) – 3 sets with 12 repetitions in the series.

Legs Exercise No. 3 (Leg Extension) – 3 sets 12-15 reps in the series.

Legs Exercise No. 4 (Leg Curl) – 3 sets of 12 repetitions in the series.

Legs Exercise No. 5 (Seated Calf Raises) – 3 sets with 12 repetitions in the series.

SHOULDERS

Shoulder Exercise No. 1 (Dumbbell Military Press) – 4 sets with 12 repetitions in the series.

Shoulder Exercise No. 2 (Dumbbell Lateral Raise) – 3 sets of 10-12 repetitions in the series.

Shoulder Exercise No. 3 (Reverse Dumbbell Flyes) – Select one of these exercises and do 3 sets of 10 repetitions in the series.

Shoulder Exercise No. 4 (Barbell Shrugs followed by Dumbbell Shrugs) – 3 sets with 12-15 repetitions each.

NOTE: Barbell Shrugs should be done slowly and for Dumbbell Shrugs, 10 reps slow and 10 fast.

ABS Additional

Abs Exercise

Abdominal Exercise No. 1 (Rope Crunches in superset with Twisting Crunch) – 3 sets of this exercises for 20 reps.

Abdominal Exercise No. 2 (Hanging Leg raises in superset with Planks) – 3 sets with 20 repetitions in the series, and for the planks hold anywhere from 45 seconds to minute and a half.

The fourth day is for rest.

DAY FIVE – TARGETING: Chest and Triceps [SECOND DAY]

CHEST

Chest Exercise No. 1 (Incline Barbell Bench Press) – 4 sets of this exercise with 12 reps.

Chest Exercise No. 2 (Flat Barbell Bench Press) – 3 sets with 12 repetitions in the series.

Chest Exercise No. 3 (Flat Bench Dumbbell Flyes) – 3 sets of 10-12 repetitions.

Chest Exercise No. 4 (Cable Crossovers) – 3 sets with 12 repetitions in the series.

TRICEPS

Triceps Exercise No. 1 (Reverse Grip Triceps Pushdown) – 4 sets with 12-15 repetitions.

Triceps Exercise No. 2 (Triceps Dumbbell Kickbacks) – 3 sets of this exercise with 10 reps on each arm separately.

Triceps Exercise No. 3 (Dumbbell Triceps Extension) – 3 sets with 12 repetitions.

Kickback for Triceps

ABS Additional

Abdominal Exercise No. 1 (Weighted Incline Crunches in superset with Hanging knee raises) – 4 sets of 20 repetitions.

Abdominal Exercise No. 2 (Lying Bench Leg Raise in superset with Side Planks) – 4 sets of 20-25 repetitions for the Lying Bench Leg Raise, and for the side planks hold anywhere from 45 seconds to 1 minute.

DAY SIX – TARGETING: Back and BICEPS [SECOND DAY]

BACK

Back Exercise No. 1 (Wide Grip Pull-downs) – 4 sets with 12-15 repetitions.

Back Exercise No. 2 (Bent over Dumbbell Rows) – 3 sets with 12 repetitions.

Back Exercise No. 3 (Close grip weighted Chin-up) – 3 sets of 10 repetitions.

Back Exercise No. 4 (One Arm Dumbbell Row) – 3 sets of 10 repetitions on each hand separately.

BICEPS

Biceps Exercise No. 1 (Barbell Biceps Curl) – 4 sets with 12-15 repetitions.

Biceps Exercise No. 2 (Pin Curl) – 3 sets with 12 repetitions.

Preacher Curl for Biceps

DAY SEVEN – TARGETING: Legs and Shoulders [SECOND DAY]

LEGS

Legs Exercise No. 1 (Squats) – 4 sets of 12 repetitions.

Legs Exercise No. 2 (Dumbbell Lunges) – 3 sets of 10 repetitions on each leg separately.

Legs Exercise No. 3 (Deadlift) – 3 sets of 10 repetitions.

Legs Exercise No. 4 (Leg Curl) – 3 sets of 12-15 repetitions.

Legs Exercise No. 5 (Standing Calf Raises) – 3 sets with 12-15 repetitions.

SHOULDERS

Shoulder Press for shoulders

Shoulder Exercise No. 1 (Military Press) – 4 sets with 12 repetitions.

Shoulder Exercise No. 2 (Dumbbell Lateral Raises) – 3 sets with 12 repetitions.

Shoulder Exercise No. 3 (One Arm Bent Cable Flyes) – 3 sets of 10 repetitions.

Shoulder Exercise No. 4 (Upright Rows) – 3 sets with 12 repetitions.

ABS Additional

Abdominal Exercise No. 1 (Weighted Incline Crunches in superset with Twisting Crunches) – Both exercise are to be done for 4 sets of 20 repetitions in the series.

Abdominal Exercise No. 2 (Lying Bench Leg Raise in superset with Superman hold) – For the Leg raises, you can do 4 sets of 20-25 reps, and for the Superman you do anywhere from 15 to 30 seconds hold.

Again I need to mention that this is for more advanced trainees, so if you are beginner I suggest you not to try this workout and start with something less intense.

As you work your way up, you will get to the point where you can give a try to this program.

TRAIN HARD, TRAIN SMART, EAT HEALTHY.

LEAVE A REPLY

Please enter your comment!
Please enter your name here