Buddika's Build Muscle Lose Fat Workout

Hello, my name is Buddika. I'm 25 Yrs of age from sri lanka. I'm 5'10" in height and 85Kgs in weight and this is the workout that I am currently following. I beleive this workout is fit for me. My goal is to burn body fat and to get cut in terms of body definition. This is a somewhat mixed workout which is designed to lose fat and gain muscle.

Before I perform each exercise, I do a one set of warm-up set with a low weight and 15-20 reps. The warm up helps me to prepare for the upcoming sets. I have split this into 4 days which is as follows:

Monday - Chest & Triceps
Tuesday - Back * Biceps
Wednesday - Rest
Thursday - Shoulders & Traps
Friday - Legs
Saturday and Sunday - Off

I always look to have a jog for about 2-3 Kms after every workout day and also non workout days.

Please consider the first set as the warm-up set. Rest 30 Secs - 1 Min between sets.

Monday - Chest & Triceps
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Incline D/B Press - 15/10/8/6
B/B Bench Press - 20/10/7/7/5
Flat Bench Flies - 12/12
Incline Flies - 10/10
Seated B/B Triceps Ext. - 15/10/8/6
Triceps Press Down - 15/12/10/8
One Arm D/B Ext. - 10/10

Tuesday - Back & Biceps
-----------------------
Bent Over B/B Row - 20/12/10/8/6
Lat Pull Down - 15/12/10/8
One Arm D/B Row - 15/10/8
B/B Curl - 15/12/10/8/6
EZ Bar Preacher Curl - 15/10/10/8
Wrist Curl - 15/12/10/8
Reverse Wrist Curl - 12/10/8

Thursday - Shoulders & Traps
----------------------------

D/B Side Laterals - 15/12/12/12
Front B/B Press - 15/12/10/8/6
Seated D/B Press - 15/10/8/8
Bent Over Laterals - 15/12/12
Barbell Shrugs -15/12/10/8/6

Friday - Legs
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Leg Ext - 20/12/12/12
Squat - 20/12/10/8/8
B/B Lunges - 12/10
Stiff Legged Dead Lift - 15/10*4
Lying Leg Curl - 15/8/8/8
Seated Calf Raise - 25/15*4

Remember to Do the Crunches & Leg Raises for your stomach. I normally do them before and after the workout.

Ok! That's all! Remember the Most important thing is, Quality Not Quantity!

Also!

No Pain! No Gain!

Bye!

Workout submitted by: Buddika

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises