BIG AND TALL MAN'S FAT-BURNING 3 DAY ROTATION

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lachow
Rating:
 Rating: 4.0/5.0
Created By:
lachow on May 28, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Lower Back, Abs, Chest, Biceps, Shoulders, Triceps, Thighs, Calves
Tags:
cardio, big, abs, fit, strong, fat loss, Tall, athelete
Description
Great workout to get in shape or get back into it. 3 days on, 1 day off with Cardio and Abs every day, 1 day each of chest and biceps, shoulders and back, and legs. I'm using this and it's working wonders for me!

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Machine Low Back Extensions160 lbs.2060
160 lbs.2060
160 lbs.2060
160 lbs.2060
160 lbs.2060
Abs
Machine Crunches75 lbs.2030
75 lbs.2030
75 lbs.2030
75 lbs.2030
75 lbs.2030
Dumbbell Side Bends45 lbs.2030
45 lbs.2030
45 lbs.2030
45 lbs.2030
Crunches-2030
-2030
-2030
Machine Side Twists75 lbs.2030
75 lbs.2030
75 lbs.2030
75 lbs.2030
Chest
Machine Chest Press270 lbs.360
250 lbs.660
210 lbs.1260
Back
Machine Pullovers150 lbs.1260
150 lbs.1260
150 lbs.1260
Chest
Pec Deck Flyes110 lbs.1560
110 lbs.1560
110 lbs.1560
Decline Dumbbell Flyes45 lbs.1260
45 lbs.1260
45 lbs.1260
Biceps
Standing Barbell Curls90 lbs.960
80 lbs.960
70 lbs.1260
60 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Walking (steps/day)0 miles5
Elliptical Trainer0 miles5
Recumbent Stationary Bike0 miles30
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Lower Back
Machine Low Back Extensions160 lbs.2060
160 lbs.2060
160 lbs.2060
160 lbs.2060
Abs
Machine Crunches90 lbs.2030
90 lbs.2030
90 lbs.2030
90 lbs.2030
90 lbs.2030
Dumbbell Side Bends45 lbs.2030
45 lbs.2030
45 lbs.2030
45 lbs.2030
Crunches-2030
-2030
-2030
Machine Side Twists75 lbs.2030
75 lbs.2030
75 lbs.2030
75 lbs.2030
Back
Lat Pulldown with Neutral Grip175 lbs.660
160 lbs.960
130 lbs.1260
Shoulders
Machine Lateral Raises130 lbs.2060
130 lbs.2060
130 lbs.2060
Back
Machine Seated Rows145 lbs.1260
145 lbs.1260
145 lbs.1260
Shoulders
Machine Shoulder Press130 lbs.1260
130 lbs.1260
130 lbs.1260
Back
Reverse Fly130 lbs.1560
130 lbs.1560
130 lbs.1560
Triceps
Machine Triceps Dips150 lbs.1260
150 lbs.1260
150 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Walking (steps/day)0 miles5
Elliptical Trainer0 miles5
Recumbent Stationary Bike0 miles30

Workout routine comments

Once you find you aren't benefiting from this workout, but are still very tired at the end of each day, try on of my other workouts that increase intensity, but halve the time spent on the workout.
 
May 1, 2012 at 11:22am
This is a good workout that takes about 1.5 hours in the gym. Very intense if you stick to the 30 sec or 1 min in between sets.
 
June 15, 2011 at 12:00pm



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