4 week Advanced Fat Loss Workout
Mar 26, 2013
Here is a 4 week fat loss workout
Here is a Advanced Workout for those that are looking to dramatically burn fat. The exercises and techniques are quite advanced. if you are unsure how to properly execute each movement simply click on the exercise and if you are an upgraded member you will be able to see how to properly do each one of them.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Deadlift | 3 | 3 | Legs |
| HIIT Training | 1 | 2 | Cardio |
| Power Clean | 3 | 3 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Squat With Band | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Squat | 3 | 3 | Legs |
| HIIT Training | 1 | 2 | Cardio |
| Dumbbell Side Lunge | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| Barbell Bench Press On Bench | 3 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench With Band | 3 | 10 | Chest |
| END | 0 | 0 | TIPS |
| Dumbbell Bench Press On Ball Both Arms | 3 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Mid Cable Flys Both Arms | 3 | 15 | Chest |
| Dips | 4 | 10 | Chest |
| V-Ups With No Equipment | 3 | 20 | Abs |
| Elevated Twisting Crunch With Band | 3 | 15 | Abs |
| Leg Lifts on Ball | 3 | 15 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Power Pull/ High Pull | 3 | 3 | Olympic Lifts |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Push Press (with bands optional) | 3 | 3 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| HIIT Training | 1 | 3 | Cardio |
| Standing Cable Side Raise One Arm | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Front Raise One Arm | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Rear Delt Raise One Arm | 3 | 12 | Shoulders |
| HIIT Training | 1 | 3 | Cardio |
| Standing Barbell Shrugs With Band | 3 | 20 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bent Over Wide Grip Rows With Band Both Arms | 3 | 10 | Back |
| HIIT Training | 1 | 3 | Cardio |
| END | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Both Legs Over Head Tricep Extension Both Arms | 4 | 10 | Arms |
| Standing High Bicep Curls One Arm | 4 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Bench Bar Triceps Extension Both Arms | 4 | 10 | Arms |
| Elevated Twisting Crunch With Band | 3 | 15 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Crunch/ Leg Lifts | 3 | 20 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Squat | 3 | 10 | Legs |
| Hang Clean | 3 | 3 | Olympic Lifts |
| Barbell Sumo Squat With Band | 3 | 10 | Legs |
| HIIT Training | 1 | 3 | Cardio |
| Prone Machine Leg Curl One Leg | 3 | 10 | Legs |
| Barbell Incline Bench Press On Bench With Band | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| HIIT Training | 1 | 3 | Cardio |
| END | 0 | 0 | TIPS |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Alternating Arms | 3 | 8 | Chest |
| HIIT Training | 1 | 3 | Cardio |
| Standard Grip Pushups Feet On Ball | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Elevated Twisting Crunch With Band | 3 | 12 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Leg Lifts on Ball | 3 | 10 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Seated On Bench Barbell Military Press With Band | 5 | 10 | Shoulders |
| REST | 1 | 30 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 5 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Both Arms | 5 | 10 | Shoulders |
| REST | 1 | 30 | TIPS |
| HIIT Training | 1 | 3 | Cardio |
| Standing Dumbbell Upright Row Both Arms | 2 | 15 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 15 | Back |
| HIIT Training | 1 | 3 | Cardio |
| Seated Cable Row | 3 | 8 | Back |
| END | 0 | 0 | TIPS |
| Slanted Bench Back Extension With Band | 3 | 10 | Back |
| Standing Both Legs Preacher Curls One Arm | 6 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Tricep Extension One Arm | 6 | 12 | Arms |
| END | 0 | 0 | TIPS |
| Dips | 4 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 4 | 15 | Arms |
| END | 0 | 0 | TIPS |
| HIIT Training | 1 | 3 | Cardio |
| Elevated Twisting Crunch With Band | 3 | 10 | Abs |
| Leg Lifts on Ball | 3 | 20 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Circuit Training | 0 | 0 | TIPS |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Circuit Training | 0 | 0 | TIPS |
| Depth Jump/Drop Jump | 3 | 10 | Plyometrics |
| Circuit Training | 0 | 0 | TIPS |
| Jump Rope | 3 | 30 | Cardio |
| Circuit Training | 0 | 0 | TIPS |
| Barbell Deadlift | 3 | 3 | Legs |
| END | 0 | 0 | TIPS |
| Barbell Overhead Squat | 3 | 5 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 15 | Chest |
| Standing Incline Chest Fly With Band Both Arms | 3 | 20 | Chest |
| Bent Over Cable Crunch | 3 | 25 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Squat | 10 | 10 | Legs |
| REST | 1 | 60 | TIPS |
| Power Clean | 3 | 5 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Dumbbell Front Lunge | 3 | 6 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 3 | 15 | Legs |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Bench Press On Bench With Band | 10 | 10 | Chest |
| REST | 1 | 60 | TIPS |
| HIIT Training | 1 | 2 | Cardio |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 15 | Chest |
| Seated On Ball Bicep Curl With Band Both Arms In Front | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| Standing Kickbacks Both Arms With Band | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 30 | TIPS |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Power Pull/ High Pull | 4 | 3 | Olympic Lifts |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Push Press (with bands optional) | 4 | 3 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Seated On Ball Dumbbell Military Press Both Arms | 10 | 10 | Shoulders |
| REST | 1 | 60 | TIPS |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 6 | Shoulders |
| Standing Side Raise With Band Alternating Arms | 3 | 6 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Front Raise With Band Alternating Arms | 3 | 6 | Shoulders |
| HIIT Training | 1 | 2 | Cardio |
| Seated On Bench Bar Lat Pulldowns | 10 | 10 | Back |
| REST | 1 | 60 | TIPS |
| Standing Wide Grip High Rows With Band Both Arms | 3 | 10 | Back |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 60 | TIPS |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Dumbbell Jumping Lunge | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Adductor Side Steps | 3 | 10 | Legs |
| Hang Clean | 3 | 10 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Sumo Squat With Band | 3 | 6 | Legs |
| Reverse Hamstring Curl With Band | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Straight Legged Deadlift | 3 | 8 | Legs |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Incline Bench Press On Bench With Band | 10 | 10 | Chest |
| REST | 1 | 60 | TIPS |
| Standing Mid Cable Flys Alternating Arms | 3 | 15 | Chest |
| HIIT Training | 1 | 2 | Cardio |
| Standing Bicep Curl Barbell Both Arms | 10 | 10 | Arms |
| REST | 1 | 60 | TIPS |
| Standing Cable Triceps Extension Both Arms | 10 | 10 | Arms |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 30 | TIPS |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Snatch | 3 | 5 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Standing Shoulder Press With Band Both Arms | 10 | 10 | Shoulders |
| REST | 1 | 30 | TIPS |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 10 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Upright Row | 3 | 10 | Shoulders |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Bent Over Close Grip Rows With Band Both Arms | 3 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| HIIT Training | 1 | 2 | Cardio |
| Laying On Ball Abdominal Crunch With Dumbbell | 10 | 10 | Abs |
| REST | 1 | 30 | TIPS |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Depth Jump/Drop Jump | 3 | 10 | Plyometrics |
| Two Legged Broad Jump | 3 | 10 | Plyometrics |
| Barbell Deadlift | 5 | 2 | Legs |
| Dumbbell Overhead Squat | 3 | 15 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 8 | Chest |
| Dips | 3 | 15 | Chest |
| Elevated Twisting Crunch With Band | 3 | 20 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Barbell Deadlift | 3 | 4 | Legs |
| HIIT Training | 1 | 3 | Cardio |
| Power Pull/ High Pull | 3 | 2 | Olympic Lifts |
| SUPER-SET | 0 | 0 | TIPS |
| Power Clean | 3 | 2 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| HIIT Training | 1 | 3 | Cardio |
| Barbell Squat | 4 | 8 | Legs |
| END | 0 | 0 | TIPS |
| Barbell One Legged Squat Foot On Bench | 3 | 5 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Bench Press On Bench With Band | 3 | 8 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 5 | Chest |
| END | 0 | 0 | TIPS |
| Standing Mid Cable Flys Both Arms | 4 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Medicine Ball Push-Ups | 4 | 6 | Chest |
| HIIT Training | 1 | 3 | Cardio |
| Laying On Ball Abdominal Crunch With Cable | 3 | 40 | Abs |
| Bent Over Cable Crunch | 3 | 20 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| DB Snatch | 3 | 10 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Machine Military Press Both Arms With Band | 10 | 10 | Shoulders |
| REST | 1 | 40 | TIPS |
| Seated On Bench Dumbbell Side Raise Both Arms | 3 | 6 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Dumbbell Front Raise Alternating Arms | 3 | 6 | Shoulders |
| HIIT Training | 1 | 2 | Cardio |
| Standing Barbell Shrugs | 3 | 15 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Upright Row | 3 | 15 | Shoulders |
| END | 0 | 0 | TIPS |
| Seated On Bench Cable Lat Pulldowns One Arm | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Machine Close Grip High Rows One Arm | 3 | 12 | Shoulders |
| Standing Bicep Curl Barbell With Band Both Arms | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| Standing Kickbacks Both Arms With Band | 10 | 10 | Arms |
| REST | 1 | 30 | TIPS |
| END | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 4 | 20 | Abs |
| HIIT Training | 1 | 3 | Cardio |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Step Ups Alternating Legs | 1 | 20 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Adductor Side Steps | 1 | 30 | Legs |
| HIIT Training | 1 | 3 | Cardio |
| Dumbbell Hang Clean Push Press | 3 | 5 | Olympic Lifts |
| END | 0 | 0 | TIPS |
| Barbell Front Squat With Band | 3 | 6 | Legs |
| Hang Clean | 3 | 4 | Olympic Lifts |
| Barbell Straight Legged Deadlift | 3 | 10 | Legs |
| HIIT Training | 1 | 3 | Cardio |
| Barbell Incline Bench Press On Bench | 3 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Incline Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Smith Machine Incline Bench Press | 5 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Chest Fly With Band One Arm | 3 | 12 | Chest |
| HIIT Training | 1 | 3 | Cardio |
| Elevated Twisting Crunch With Band | 3 | 10 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Laying On Ball Abdominal Crunch With Dumbbell | 3 | 10 | Abs |
| HIIT Training | 1 | 3 | Cardio |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Jump Rope | 3 | 30 | Cardio |
| Barbell Push Press (with bands optional) | 3 | 10 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Standing Dumbbell Shoulder Press Both Arms | 4 | 6 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Military Press | 4 | 6 | Shoulders |
| Standing Full Range Lateral Raise With Band Both Arms | 3 | 8 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 10 | Shoulders |
| HIIT Training | 1 | 2 | Cardio |
| Laying on Ball Dumbbell Prone Cobras | 3 | 10 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Cable Row | 3 | 8 | Back |
| Standing Biceps Curl Dumbbell With Band Alternating Arms | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Both Legs Over Head Tricep Extension Both Arms | 3 | 15 | Arms |
| HIIT Training | 1 | 2 | Cardio |
| Dips | 4 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell With Band Both Arms | 4 | 8 | Arms |
| Elevated Twisting Crunch With Band | 3 | 20 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Leg Lifts on Ball | 3 | 15 | Abs |
Day 5
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 1 | 1 | Cardio |
| Box Jumps | 3 | 8 | Plyometrics |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Rope | 3 | 15 | Cardio |
| Two Legged Broad Jump | 3 | 8 | Plyometrics |
| SUPER-SET | 0 | 0 | TIPS |
| Jump Rope | 3 | 15 | Cardio |
| Barbell Overhead Squat | 3 | 6 | Legs |
| Reverse Hamstring Curl With Band | 3 | 5 | Legs |
| Barbell Close Grip Bench Press with bands | 3 | 5 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench Both Arms | 3 | 5 | Chest |
| Laying On Ball Abdominal Crunch With Cable | 4 | 25 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 0 | 0 | Cardio |
| Box Jumps | 3 | 10 | Plyometrics |
| Power Clean | 3 | 10 | Olympic Lifts |
| HIIT Training | 1 | 2 | Cardio |
| Barbell Squat | 3 | 15 | Legs |
| Jump Rope | 1 | 60 | Cardio |
| Machine Leg Press Both Legs | 3 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Front Lunge | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 8 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Adductor Side Steps | 3 | 20 | Legs |
| Seated Cable Row | 3 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Overhead Cable Pulldowns Both Arms | 3 | 12 | Back |
| Seated On Bench Bar Lat Pulldowns | 3 | 20 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 6 | Back |
| Decline Crunch | 3 | 10 | Abs |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Crunch/ Leg Lifts | 3 | 10 | Abs |
