4 Day Muscle Building Fat Burning 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 a perfect 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:

Workout Schedule

Monday
Chest / Triceps / Abs
Tuesday
Back / Biceps / Forearms
Wednesday
Cardio - Run 2-3 Kms or on treadmill
Thursday Shoulders / Traps / Abs
Friday Legs
Saturday Cardio - Run 2-3 Kms or on treadmill
Sunday Rest - No Weight Training or Cardio

The Workout

Day 1 Monday - Chest / Triceps
Muscle Group Exercise Sets / Reps
Chest Incline Dumbbell Bench Press 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Bench Press 1 x 20 reps warm up
1 x 10 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps
Flat Bench Fly 2 x 12 reps
Incline Fly 2 x 10 reps
Triceps Seated Triceps Extensions 1 x 15 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Triceps Cable Pressdowns 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
One Arm Dumbbell Extension 2 x 10 reps
Abs Crunches 3 x 20 reps
Leg Raises 2 x 20 reps
Notes - 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.
Day 2 Tuesday - Back / Biceps / Forearms
Muscle Group Exercise Sets / Reps
Back Bent Over Rows 1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
Lat Pull Down 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
One Arm Dumbbell Row 1 x 15 reps
1 x 10 reps
1 x 8 reps
Biceps Barbell Curl 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
EZ Bar Preacher Curls (perform with EZ bar - zig zag shape) 1 x 15 reps warm up
1 x 10 reps
1 x 10 reps
1 x 8 reps
Forearms Wrist Curl 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
Reverse Wrist Curl 1 x 12 reps
1 x 10 reps
1 x 8 reps
Notes - 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.

Wednesday - No Weight Training - jog for about 2-3 Kms or treadmill

Day 4 Thursday - Shoulders / Traps
Muscle Group Exercise Sets / Reps
Shoulders Side Laterals 1 x 15 reps warm up
1 x 12 reps
1 x 12 reps
1 x 12 reps
1 x 12 reps
Barbell Shoulder Press 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
Seated Dumbbell Press 1 x 15 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Bent Over Laterals 1 x 15 reps warm up
1 x 12 reps
1 x 12 reps
Traps Shrugs 1 x 15 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 6 reps
Abs Crunches 3 x 20 reps
Leg Raises 2 x 20 reps
Notes - 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.
Day 5 Friday - Legs
Muscle Group Exercise Sets / Reps
Quadriceps Leg Extensions 1 x 20 reps warm up
1 x 12 reps
1 x 12 reps
1 x 12 reps
Squats 1 x 20 reps warm up
1 x 12 reps
1 x 10 reps
1 x 8 reps
1 x 8 reps
Dumbbell Lunges (can be done with a barbell) 1 x 12 reps
1 x 10 reps
Hamstrings Stiff Leg Deadlift 1 x 15 reps warm up
4 x 10 reps
  Lying Leg Curl 1 x 15 reps warm up
1 x 8 reps
1 x 8 reps
1 x 8 reps
Calves Seated Calf Raise 1 x 25 reps warm up
4 x 15 reps
Notes - 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.

Saturday - No Weight Training - jog for about 2-3 Kms or treadmill

Sunday - Rest - No Weight Training or Cardio

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

Remember the Most important thing is quality not quantity!

Also... No Pain! No Gain!

Bye!

Workout submitted by: Buddika

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