6-Day Muscle Builder, Fat Burner Workout


20 minutes of intense cardio
Crunches, Leg Raises, Rope Tuck, Hyperextensions


Dumbbell Chest Press (3x8-12)
Wide Grip Pulldown (3x8-12)
Dumbbell Incline Press (3x8-12)
Seated Lat Row (3x8-12)
Dumbbell Shoulder Press (3x8-12)
Dumbbell Incline Curls (3x8-12)
Dips or Triceps Press Machine (3x8-12)
Pulley Pushdown (3x10-12)


Squats or Leg Press (4x12, 10, 8, 6)
Stiff Legged Deadlift (4x10-12)

Leg Extension (4x12)
supersetted with
Leg Curl (4x10-12)

Calf Raise (4x15)

This is a mixed bag of pressing and pulling with no serious dense muscle growth targeted. It's a pleasing routine that can whirl you into hard output simply because it's simple. You don't feel threatened by its ominous-ness and thereby willingly blast it with all you've got before it's over and done with. Any higher rep range will be suitable. Heavier resistance will slow you down. What animal are you today?

Every workout can be transformed into a progressive-resistance challenge. You can break out your log and calculate your pounds per set and your reps per set increments with most any scheme, this four-day split not withstanding. Work between 6 to 8 reps for these pursuits and add a set here and there where overload approach requires it.

If you're backing off the heavier resistance on your upper body to allow some elbow or shoulder tendon to rest, or feel like charging about the gym floor in a high-rep light-weight manner for any number of legitimate undetermined reasons, stay in touch with the Earth's surface by slugging it out with some good old-fashioned heavy deadlifts. Very constructive. Very peaceful.

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