|
Intermediate - Fat Burn and StrengthCreated by fredoluv
|
Workout Programs → Intermediate - Fat Burn and Strength
Hide
Please login to continue.
The Intermediate - Fat Burn and Strength program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account
and start tracking your progress towards this workout, or find another one that you like.
Summary
5 Workouts / 19 Exercises
6% Cardio / 94% Strength Training
Workout Program Description
I work out at home, so needed to grab a simple routine that focuses on dumbbells. I set this up for pyramids (increasing weight with each set, but at lower reps ... i.e. first set might be 25lbs for 12 reps, second set 30lbs for 8 reps, third set 40lbs for 6 resp), but obviously you can do whatever you want!
Workouts
Monday - Chest and Biceps
Description
I made some tweaks to this workout: http://dailyburn.com/workout_programs/93025-Strength-Fat-loss-Intermediate-to-Advanced-Program I work out at home with dumbbells, so a lot of the cable and machine exercises weren't possible!
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
|---|---|---|---|---|---|---|
 |
|
Recumbent Bike 00:30:00 Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few benefits to riding indoors is that you do not have to worry ab... |
|
Adobe Flash player is required.
|
Bench Press - Dumbbell, Flat 3 sets: 12 reps, 8 reps, 6 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
|
Adobe Flash player is required.
|
Dumbbell Curl - Seated 3 sets: 12 reps, 8 reps, 6 reps Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ... |
|
Adobe Flash player is required.
|
Bench Press - Dumbbells, Inclined 3 sets: 12 reps, 8 reps, 6 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... |
|
Adobe Flash player is required.
|
Hammer Curl - Standing 3 sets: 12 reps, 8 reps, 6 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
|
Adobe Flash player is required.
|
Flyes - Dumbbell, Inclined Bench 3 sets: 12 reps, 8 reps, 6 reps Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com |
Latest Users
|
arturo530 |
|
|
fredoluv |
|
kkeely1from United States |
What People are Saying
No comments on this program.