1/2 Hour Muscle Building - Fat Burning Workout for Men

Description

The following workout is a 3 day split that uses 1/2 hour workout sessions. The routine uses advanced techniques such as supersets, continuous sets, and 20 x 20 methods.

By using these techniques we can effectively reduce the amount of gym time while greatly enhancing intensity levels. This will translate into faster muscle gains (and fat loss).

The workout also uses optimal rest times to ensure each muscle group is fully rested before a direct workout. In addition, there are two interval cardio training sessions to greatly enhance fat burning. Combine the high intensity techniques and interval training sessions this workout will transform your body into a fat incinerating / muscle building machine.

Please be aware that this is a super intense workout meant for advanced trainers. Beginners are welcome to try it but it may be a little to difficult to complete the cycle. If you are a beginner please see our beginner programs here.

Here is the training sequence:

Day 1: Monday - Workout A
Shoulder / Back / Abs
Day 2: Tuesday - Workout B 
Legs
Day 3: Wednesday 
Cardio Interval Session
Day 4: Thursday - Workout C 
Chest / Triceps / Biceps / Abs
Day 5: Friday - Workou
Rest
Day 6: Saturday
Cardio Interval Session
Day 7: Sunday
Repeat Cycle

Let’s take a look at the workout:

Workout Points

Duration: 12 week transformation

Goal: To greatly enhance training sessions using high intensity methods. The goal is to burn optimal body fat while enhancing muscle building.

Method:
– There are 3 workout sessions per week. In addition there are two interval cardio sessions.
– Push/pull principle will allow muscles additional rest and recovery. – The routine will use the following high intensity methods: supersets, continuous sets and the 20 x 20 method.

– Uses a spill over technique to ensure that each muscle group is worked once directly and once indirectly.

– The workout is to be performed at a fast pace to ensure intensity levels are high and to reduce gym time.

– There is one warm up exercise prior to training each muscle group.

Notes:
Weight Increments: Where noted, increase weight with each passing set.
Rest: As indicated below, rest the recommended time in between sets. Once an exercise is complete, immediately set up and perform the next exercise.

Water:
Ensure you drink at least 2 cups of water before your workout and 3 during and another 2 afterwards in order to keep the muscles hydrated and working at optimal levels.

If possible, ice your shoulders after each shoulder session for 5 to 10 minutes (or at home on the couch).

The Workout

Workout A - Monday - Shoulders/Back/Abs

Exercise
Sets
Reps
Rest
Bent Over Laterals

- Warm up exercise. Keep the weight light

2
20 reps
40 seconds in between each set - Stretch in between each set
Arnold Press

- Use heavier dumbbells with each passing set. For the last set pick a lighter weight and burn out 20 reps





1
20 reps warm up 
12 reps 
10 reps 
8 reps 
20 reps
Rest 40 seconds in between each set.
Seated Shoulder Press

Superset with:

Reverse Pec Deck (if no pec deck try using lying reverse dumbbell laterals)

Superset: perform on set of shoulder press and immediately perform one set of reverse pec deck with no rest. Rest 40 seconds and perform the second superset.

3
12 reps
Rest 40 seconds in between each superset
Single Side Laterals

Perform this exercise in continuous fashion. Perform a set of laterals for one arm and without any rest perform a set for the other. Without any rest in between sets, switch back to the other arm and perform a set. Do this in continuous fashion until all sets are done.

4
20 reps
No rest in between sets. To be performed in continuous fashion.
Lat Machine Pull-down

- Warm up exercise. Keep the weight light

2
20 reps
40 seconds in between each set - Stretch in between each set
T-Bar Rows

Use progressively heavier dumbbells with each passing set.

For the last set pick a lighter weight and burn out 20 reps





1
20 Warm up 
12 reps 
10 reps 
8 reps 
20 reps
Rest 40 seconds in between each set
Chin Ups

Superset with

Close Grip Cable Rows

Superset: perform on set of chin ups and immediately perform one set of cable rows with no rest. Rest 40 seconds and perform the second superset.

4
12 reps
Rest 40 seconds in between each superset
Shrugs 

Use 20 x 20 method: perform 20 repetitions rest 20 seconds perform another 20 repetitions rest 20 seconds rest another 20 seconds perform the last 20 repetitions
4
20 reps
Rest 20 seconds in between each set.
4
20 reps
Rest 40 seconds in between each set
Cardio
Perform for 20 to 25 minutes at moderate pace. The last 10 minutes should be at a higher intensity.

Workout B - Tuesday - Legs / Abs

Exercise
Sets
Reps
Rest
Leg Extensions

- Warm up exercise. Keep the weight light

3
20 reps
Rest 40 seconds in between each set- Stretch in between each set
Squats

- Use progressively heavier weight with each set. For the last set lighten by 30% and do a 20 rep blow out set.





1
20 Warm up 
12 reps 
10 reps 
8 reps 
20 reps
Rest 50 seconds in between each set
Leg Press

Superset with

Lying Leg Curls

Superset: perform on set of leg press' and immediately perform one set of lying leg curls with no rest. Rest 40 seconds and perform the second superset.

3
12 reps
Rest 40 seconds in between each superset.
Lunges

Superset with:

Stiff Leg Deadlifts

Superset: perform on set of lunges and immediately perform one set of stiff leg dead lifts with no rest. Rest 40 seconds and perform the second superset.

3
12 reps
Rest 40 seconds in between each superset
Donkey Calf Raise (no need to have someone on your back - use a plate under your toes)

Use 20 x 20 method: perform 20 repetitions rest 20 seconds perform another 20 repetitions rest 20 seconds rest another 20 seconds perform the last 20 repetitions

4
20 reps
Rest 20 seconds in between each set
Standing Calf Raise

Use 20 x 20 method: perform 20 repetitions rest 20 seconds perform another 20 repetitions rest 20 seconds rest another 20 seconds perform the last 20 repetitions

3
20
Rest 20 seconds in between each set
Cardio
Perform for 20 to 25 minutes at moderate pace. The last 10 minutes should be at a higher intensity.

Wednesday - Interval Cardio Session

Choose between beginners to advanced interval cardio sessions at:

Cardio Interval Workouts

If you have access to an elliptical trainer, try our elliptical interval session here.

Workout C - Thursday - Shoulders / Abs

Exercise
Sets
Reps
Rest
Machine Bench Press

- Warm up exercise. Keep the weight light

2
20 reps
Rest 40 seconds in between each set- Stretch in between each set
Incline Bench Press

Use 20 x 20 method: perform 20 repetitions rest 20 seconds perform another 20 repetitions rest 20 seconds rest another 20 seconds perform the last 20 repetitions

4
20 reps
Rest 20 seconds in between each set
Dumbbell Bench Press

Superset with:

Flat Bench Fly

Superset: perform on set of DB bench press and immediately perform one set of flat bench flies with no rest. Rest 40 seconds and perform the second superset.

4
12 reps
Rest 40 seconds in between each set
Standing Barbell Curls

Superset with:

Close Grip Bench Press

Superset: perform on set of barbell curls and immediately perform one set of close grip bench press' with no rest. Rest 40 seconds and perform the second superset.

3
12 reps
Rest 40 seconds in between each superset
Seated Alternate Dumbbell Curls

Superset with:

Standing Cable Presdowns

Superset: perform on set of seated curls and immediately perform one set of pressdowns with no rest. Rest 40 seconds and perform the second superset.

3
12 reps
Rest 40 seconds in between each superset
Preacher Curls

Superset with:

Lying Triceps Extensions (Skull Crushers)

Superset: perform on set of preacher curls and immediately perform one set of extensions with no rest. Rest 40 seconds and perform the second superset.

3
12 reps
Rest 40 seconds in between each superset
Cardio
Perform for 20 to 25 minutes at moderate pace. The last 10 minutes should be at a higher intensity.

Friday

Rest – No physical activity

Saturday - Interval Cardio Session

Choose between beginners to advanced interval cardio sessions at:

Cardio Interval Workouts

If you have access to an elliptical trainer, try our elliptical interval session here.

Repeat Cycle on Sunday

Try giving this routine a try for at least 8 weeks. Please feel free to adjust to your personal schedule. In addition, please feel free to add your own exercises and other methods or techniques to really spice things up.

I suggest using a workout log for this routine. For general workout logs, please see this page here.

To find the amount of weight you need to be using, please use the one repetition maximum tool here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces – avoid spam bots)

All the best,

Blake

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.