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Burn Fat and Build Muscle - 6 Day ProgramCreated by mchopra1979
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Workout Programs → Burn Fat and Build Muscle - 6 Day Program
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Summary
6 Workouts / 50 Exercises
2% Cardio / 98% Strength Training
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Workout Program Description
With proper diet, rest, and supplementation it is possible to get enough recovery so that you can train each muscle twice per week. Training muscle groups twice per week can match, or surpass the results you can get from conventional one-day a week routines. It is all about how you incorporate twice per week training into your routine so it works. In I have included options that help make twice a week routine a success, such as training frequency, volume and several sample r...
Workouts
Monday - Chest, Delts, Triceps A
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Stair Climber 00:15:00 The stair climber machine allows you to perform the action of climbing up a flight of stairs, except resistance can be added to the motion to increase the intensity level of the workout. This exercise... |
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Push-Ups - Feet on Exercise Ball 2 sets: 20 reps, 20 reps This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript... |
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Bench Press - Dumbbells, Inclined 2 sets: 8 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Dips - Chest Version 2 sets: 8 reps, 8 reps Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ... |
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Bench Press - Barbell, Flat 2 sets: 8 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Flyes - Dumbbell, Flat 2 sets: 8 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Shoulder Press - Barbell, Sitting 2 sets: 8 reps, 8 reps Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest. Execution: Press the bar until your arms are extended overhe... |
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Tricep Pushdowns - Rope 2 sets: 8 reps, 8 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Upright Rows - Barbell 2 sets: 8 reps, 8 reps Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your ... |
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Tricep Extension - Dumbbell, One Arm 2 sets: 8 reps, 8 reps Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b... |
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