BODY FAT BLITZ

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

DawgDrvr on January 05, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Trapezius, Back, Chest, Shoulders, Thighs, Abs, Calves, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

A fast paced full body work out modified to the Nautilus Nitro Plus equip at the Gym I belong to .

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Dumbbell Shrugs	20 lbs.	12	30
	40 lbs.	10	30
	60 lbs.	8	30
Back
Gravitron Assisted Pull Up Machine	-	12	30
	-	10	30
	-	8	30
Wide-Grip Front Pulldowns	50 lbs.	12	30
	70 lbs.	10	30
	90 lbs.	8	30
Chest
Machine Chest Press	60 lbs.	12	30
	80 lbs.	10	30
	100 lbs.	8	30
Pec Deck Flyes	60 lbs.	12	30
	80 lbs.	10	30
	100 lbs.	18	30
Shoulders
Machine Shoulder Press	40 lbs.	12	30
	60 lbs.	10	30
	80 lbs.	8	30
Lateral Dumbbell Raises	10 lbs.	12	30
	15 lbs.	10	30
	20 lbs.	8	30
Thighs
Seated Machine Leg Press	100 lbs.	12	30
	200 lbs.	10	30
	300 lbs.	8	30
Seated Leg Curls	20 lbs.	12	30
	25 lbs.	10	30
	30 lbs.	8	30
Abs
Machine Crunches	40 lbs.	12	30
	60 lbs.	10	30
	80 lbs.	8	30
Flutter Kicks	-	20	30
	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30
	-	20	30

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	4	-
Elliptical Trainer	0 miles	5	-
Treadmill Walk: Incline 0%	0 miles	6	-
Recumbent Stationary Bike	0 miles	6	-
Elliptical Trainer	0 miles	5	-
Treadmill Walk: Incline 0%	0 miles	4	-

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