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6 Week Program to Build Muscle and Burn Fat

Created by leegundus

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based on 5 ratings.

Tagged as: build muscle and burn fat

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Summary

6 Workouts / 21 Exercises

5% Cardio / 95% Strength Training

Workout Program Description

Do this program for 6 weeks.  Do the HIIT cardio and Abs workouts two days a week each.

Workouts

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Bench Press - Barbell, Flat
3 sets: 8 reps, 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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Bench Press - Dumbbells, Inclined
3 sets: 8 reps, 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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Bench Press - Dumbbell, Declined
3 sets: 8 reps, 8 reps, 8 reps
Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com

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Flyes - Dumbbell, Flat
3 sets: 8 reps, 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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What People are Saying

Hindawi

Clarify

Someone please explain the HIIT Cardio part, in detail. Thanks

Created about 1 year ago by Hindawi

jaredculp

Going to try this out

I'm looking for a new workout to build muscle and get a six-pack. My hope is that a set routine will keep me more motivated. I will let you know how it goes!

Created over 5 years ago by jaredculp

rayjay49

Day 1, so far so good!

Did the chest workout yesterday. I liked it. I added a half hour of cardio.

Created over 5 years ago by rayjay49

sallyirish

Please clarify

Sorry-newbie here-can someone please explain how the hiit cardio works i.e. sprint-1 recover 3-and reps 3 . Is this sprint for 1 minute, rest for 3 and repeat 3 times???thank you!

Created over 5 years ago by sallyirish