Complexes for fat loss and muscle gain

Complexes

A quick workout post for tonight to inspire you guys or just give you some motivation. This is from my other blog.

Goal: Build Muscle & Fat Loss

Time: Around 60 mins

When: 3-4 times a week

Equipment: Dumbbells, Barbells and Bodyweight.

Why: Another fantastic option to overload certain muscle groups to induce growth hormone release from the body (a natural bodyfat regulator). An advanced approach to burning fat and building muscle, training this way allows for back-to-back training days as you perform a split program.

These programs aren't for the faint of heart.

These programs are performed on different days and are for the more advanced trainee.

Day 1: Lower Body Complex (performed as a circuit)

A1. Dumbbell squat 3 sets x 12-15 reps, 0 rest

A2. Rear Foot Elevated Split Squat, 3 sets x 10-12 reps, 0 rest

A3. Back Extension, 3 sets x 15-20 reps , 0 rest

A4. Mountain Climbers, 3 sets x 10-12 reps, 0 rest

A5. Jumping Alternating Lunges, 3 sets x 10-12 reps, 0 rest

A6. Russian Step-up, 3 sets x 10-12 reps, 0 rest.

Repeat until sets are complete.

Day 2: Upper Body Complex (performed as a circuit)

A1. Dumbbell Incline Bench 3 sets x 12-15 reps, 0 rest

A2. Chin-up, 3 sets x 8-12 reps, 0 rest

A3. Press-up, 3 sets x 15-20 reps , 0 rest

A4. Barbell Row, 3 sets x 10-12 reps, 0 rest

A5. Dumbbell Flyes, 3 sets x 10-12 reps, 0 rest

A6. Lat Pulldown, 3 sets x 15-20 reps, 0 rest.

Progression:

1. Add weight.

2. Increase the sets.

Conclusion: An absolute killer advanced workout to build muscle and cut up. Give it a try and curse my name :). Best of luck

Enjoy,
Tom