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Men’s Advanced Fat Loss #1
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Legs and Calves(15 seconds between all sets)

Barbell Squats (rear)
  • Set 1 (W) : 15 reps
  • Set 2 (W) : 15 reps
  • Set 3 (W) : 15 reps

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Dumbbell Deadlifts
  • Set 1 (W) : 15 reps
  • Set 2 (W) : 15 reps
  • Set 3 (W) : 15 reps

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Lunges
  • Set 1 : 45 seconds each
  • Set 2 : 45 seconds each
  • Set 3 : 45 seconds each

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Barbell Squats (Front)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Calf Raises (standing)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Chest and Back

Barbell Bench Press (incline)
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps
  • Set 5 : 15 reps

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Seated Cable Rows
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps
  • Set 5 : 15 reps

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Barbell Bench Press (flat)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Close Grip Barbell Rows
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Flys
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Rows
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Tricep Dips
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Pushups
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cardio: Work your way up to a 5-6 mile run with no breaks. I recommend a military cadence to keep your rhythm as it paces you and builds discipline.  You think you can go faster for longer, but you can’t. You need the drill instructor, if you didn’t you wouldn’t be reading this work out to begin with.

Shoulders and abs

Plate Front Raise
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Barbell Seated Military Press
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Lateral Raise
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Bent over lateral cable extensions
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Bent over reverse fly
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Russian Twists
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Windshield Wipers
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Hanging Leg Raise
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Oblique Dumbbell Crunch 2
  • Set 1 : 10 reps
  • Set 2 : 10 reps
  • Set 3 : 10 reps

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Bis and Tris

Close Grip Pullups
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Wide Grip Preacher Curls
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps
  • Set 5 : 15 reps

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Straight Bar Pushdowns
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps
  • Set 5 : 15 reps

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Single arm cable pushdown (reverse grip)
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps
  • Set 5 : 15 reps

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Barbell Curl
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Cable Kickbacks
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Dumbbell Hammer Curls
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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Rope Pushdowns
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps
  • Set 4 : 15 reps

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REST…didn’t you punish yourself enough already?

Cardio – 3 mile run moderate pace

Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball