Ryan's Fat Burning Workout

This weight training program is the one I use after I have been building mass for a couple of months and am ready to get cut up.

Before every workout make sure you run for 5-10 minutes. And while you are running try to flex the muscles you are about to train so they are ready to go once you start lifting.

DAY 1: CHEST

First warm up a little more with 15 clap push ups.

FLAT BENCH PRESS (Barbell)
6 sets 15, 10, 8, 6 4, 2 reps
After the 6th set do 1 blowout set with the weight you used to do your 15 reps. For your first set use about 50% of your max and then add between 5 and 10 pounds as your reps get lower. You should need help with you last rep for each set.

INCLINE BENCH PRESS (barbell)
6 set 15, 10, 8 ,6, 4, 2 reps
1 blowout
Do incline the exact same way as you did Flat Bench. Obviously with lower weights though.

FLAT BENCH PRESS (DUMBBELL)
4 SETS 10, 8, 6, 4
You should be able to go up 5 pounds as you go down in the number of reps.
You should barely be able to get the last rep of each set by yourself.

CABLE FLYS
3 SET OF 12
Position a bench at a 45 degree angle between the cable fly machine and put the pulleys at the very bottom of the machine. Sit on the bench and pull the cables up so they are out in front of your chest. DON'T BEND YOUR ELBOWS!

Do 15 more clap push ups to end the work out for the day.

DAY 2: LEGS AND ABS

SQUATS
5 SETS 10, 8, 6, 4, 2 REPS
Add 10-15 lbs in weight as the reps decrease.

LEG PRESS
3 SETS OF 12

STANDING CALVE RAISES
3 SETS OF 20
Do these on the smith machine with your toes on a block of wood or something to elevate your heels off the ground. After you do each set of 20 rack the weight and do 50 calve raises with no weight on your shoulders. So the reps actually go 20, 50, 20, 50, 20, 50

DUMBELL LUNGES
3 SETS OF 10 EACH LEG

ABS
Pick six ab exercises you normally do, and do 3 sets of each and every other week reverse the order in which you do them. Finish the workout by going for a quick run or do some stretching.

DAY 3: CARDIO

Today is the day you will run for a long distance. Do at least 2 miles. But you can do more if you are really into running

DAY 4: BICEPS AND TRICEPS

STANDING DUMBBELL CURLS
3 SETS OF 10 EACH ARM

CABLE CURLS
3 SETS OF 12
Lay down on the floor with the cable above you and pull it down to your forehead

PYRAMID CURLS
3 SETS
Put 3, 5 pound weights on each side of a bench press bar do eight reps sit the bar down pull off a 5 from each side and do eight more reps. Repeat this step until you have no more weights on the bar and then begin adding 5 pounds to each side until all three 5s are on each side. After you have taken all the weights off and then added them back on that counts as 1 set.

BLOW OUT CURLS

1 SET OF AS MANY CURLS AS YOU CAN WITH THE CURVED BAR.

OVER HEAD DUMBBELL RAISES.
3 SETS OF 12 REPS

OVER HEAD ROPE PULLS
3 SETS OF 12 REPS

CABLE PUSH DOWNS
3 SETS OF 20 REPS

SUPER SET SKULL CRUSHERS AND CLOSE GRIP BENCH
3 SETS OF 10 REPS EACH
Don't take a break between skull crushers and close grip just use the same bar.

DAY 5: BACK AND SHOULDERS

REVERSE INCLINE PRESS
3 SETS OF 12 REPS
Lay face down on an incline bench and raise the dumbbells to your chest

BENT OVER FLYS
3 SETS OF 12 REPS

STRAIGHT LEG SQUATS (lower back)
3 SETS OF 20 REPS

POWER CLEANS
3 SETS OF 10 REPS

SHURGS
3 SETS OF 15 WITH HIGH WEIGHT
THEN 3 SETS OF 50 WITH LOWER WEIGHT

SHOULDER PRESS
3 SETS OF 12

SUPER SET DUMBBELL SIDE RAISE AND DUMBELL FRONT RAISE
3 SETS OF 15 REPS EACH EXERCISE

DAY 6: REST

Pick one of these days to do wind sprints before your workout.

- Workout submitted by Ryan.

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

Weight lifting exercises