The Fat Incinerator

8 week fat burning workout

October/November 2019

Contributed by: Dan Groves

Save Routine

Day 1-Fat Loss Push Workout

• 15 min HIIT

• Dumbbell Bench Press - Dumbbell
  4 sets × 8, 12 reps, 1m rest
• Cable Fly - Cable (Nylon stirrup handle)
  3 sets × 12, 15 reps, 1m rest
• Incline Bench Press - Barbell
  4 sets × 6, 8 reps, 1m rest
• Overhead Dumbbell Press - Dumbbell
  4 sets × 8, 12 reps, 1m rest
• Dumbbell Lateral Raise - Dumbbell
  3 sets × 12, 15 reps, 1m rest
• Overhead Triceps Extension - Barbell
  3 sets × 10, 12 reps, 1m rest
• Skull Crusher - Barbell
  3 sets × 12, 15 reps, 1m rest
• Lying Stability Ball Crunch - Bodyweight/Weighted
  4 sets × 20, 25 reps, 1m rest
• Hanging Leg Raise - Bodyweight/Weighted
  3 sets × 10, 15 reps, 1m rest

Day 2-Fat Loss Pull Workout

• 30-45 min steady state cardio

• Lat Pull Down - Cable (Straight bar)
  4 sets × 10, 12 reps, 1m rest
• T Bar Row - Barbell
  4 sets × 10, 12 reps, 1m rest
• One Arm Dumbbell Row - Dumbbell
  4 sets × 10 reps, 1m rest
• Front Lat Pulldown - Cable (Double stirrup handle)
  3 sets × 12, 15 reps, 1m rest
• Face Pull - Cable
  3 sets × 15, 20 reps, 1m rest
• Standing Bicep Cable Curl - Cable (Curl bar)
  3 sets × 10, 12 reps, 1m rest
• Alternating Dumbell Hammer - Dumbbell
  3 sets × 12, 15 reps, 1m rest
• a. Seated Crunch - Lever
  3 sets × 20 reps, 30s rest
• b. Side Crunch - Lever
  3 sets × 15 reps, 30s rest
• c. Side Crunch - Lever
  3 sets × 15 reps, 30s rest

Day 3-Fat Loss Leg Workout

• 1.5 mile jog

• Trap Bar Deadlift - Barbell
  5 sets × 8, 12 reps, 1m rest
• Back Squat - Barbell
  5 sets × 8, 12 reps, 1m rest
• Seated Leg Press - Lever
  4 sets × 15 reps, 1m rest
• Rear Lunge - Bodyweight/Weighted
  3 sets × 12, 15 reps, 1m rest
• Goblet Squat - Dumbbell
  3 sets × 10, 12 reps, 1m rest
• Leg Curl - Lever
  3 sets × 10, 15 reps, 1m rest
• Seated Calf Raise - Lever
  3 sets × 20, 25 reps, 1m rest
• Standing Calf Raise - Lever
  3 sets × 15, 20 reps, 1m rest
• Plank - Bodyweight/Weighted
  3 sets × 60 reps, 30s rest
• Ab Wheel Rollout - Bodyweight/Weighted
  3 sets × 8 reps, 1m rest