GREAT Mass Building and Fat Burning Combo Workout Routine

by John
(Andalusia, Alabama)

This plan is actually a compilation of a few of my ideas and stuff I found on this site, but has bee working great for me so far. I have added great strength and definition and lost about 20 pounds already in about 2 months.

Mass Building/Fat Loss Workout Plan

Day 1: Chest and Shoulders
15-20 Minute Cardio Warm-up
Flat Bench Press 3x12
Incline Bench Press 3x12
Decline Bench Press 3x12
Flat Bench Flys 3x12
Dumbbell Lateral Raise 3x12
Standing Upright Rows 3x12
Seated Rear Lateral Raise 3x12
Barbell Shrug 3x12
Dumbell Shrug 3x12
10-15 Minute Cardio Cool-down

Day 2: Arm and Back
15-20 Minute Cardio Warm-up
Lying Triceps Press 3x10
Triceps Pull-down 3x10
Standing Bicep Curl 3x10
Preacher Curl 3x10
Swing Training Pulls 3x12
Seated Forearm Curls 3x12
Forearm Roll-ups 3x6
Neck Flexors 3x8 (each direction)
10-15 Minute Cardio Cool-down

Day 3: Legs and Abs
15-20 Minute Cardio Warm-up
Leg Press 3x10
Calf Raise 3x12 (with 10 second stretch hold at bottom on last rep)
Dumbbell Lunges 3x12 (six reps each leg)
Leg Extensions 3x12
Leg Curls 3x12
Standard Crunch 2x10
Leg Raise 2x15 (Lying down or Hanging)
Oblique Crunch 2x25
10-15 Minute Cardio Cool-down

Day 4: Cardio Only
45-60 Minutes Continuous Cardio
(This cardio can be broken up on multiple machines, but all should add up to a cumulative 45-60 minutes of workout time. This should be done in interval workouts. These workouts start with a brisk walk pace for 3-4 minutes and then 1 minute of sprinting. As you progress you should decrease the brisk walk times between your sprint times until you work down to a 1:1 ration and then progress to a constant jog pace.

Day 5: Chest and Shoulders
15-20 Minute Cardio Warm-up
Flat Bench Press 3x12
Incline Bench Press 3x12
Decline Bench Press 3x12
Flat Bench Flys 3x12
Dumbbell Lateral Raise 3x12
Standing Upright Rows 3x12
Seated Rear Lateral Raise 3x12
Barbell Shrug 3x12
Dumbell Shrug 3x12
10-15 Minute Cardio Cool-down

Day 6: Arms and Back
15-20 Minute Cardio Warm-up
Lying Triceps Press 3x10
Triceps Pull-down 3x10
Standing Bicep Curl 3x10
Preacher Curl 3x10
Swing Training Pulls 3x12
Seated Forearm Curls 3x12
Forearm Roll-ups 3x6
Neck Flexors 3x8 (each direction)
10-15 Minute Cardio Cool-down

Day 7: Legs and Abs
15-20 Minute Cardio Warm-up
Leg Press 3x10
Calf Raise 3x12 (with 10 second stretch hold at bottom on last rep)
Dumbbell Lunges 3x12 (six reps each leg)
Leg Extensions 3x12
Leg Curls 3x12
Standard Crunch 2x10
Leg Raise 2x15 (Lying down or Hanging)
Oblique Crunch 2x25
10-15 Minute Cardio Cool-down

Day 8: Cardio Only
45-60 Minutes Continuous Cardio

At this point the workout plan starts over. I know its kind of odd being an 8 day cycle but this is the best way I have found to work it all in.