Workout-plan for fat loss
- Thread starter Woods
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Free workouts
Any of the workouts here are good: but I really like the commando workout right here:
Any of the workouts here are good: but I really like the commando workout right here:
This is a staple workout program for me
Here is a goodie I go back to every now and then.
3 Way Split
Monday: Commando Calisthenics
Tuesday: Chest and Back
Wednesday: Legs
Thursday: Commando Calisthenics
Friday: Shoulders and Arms
Saturday: Cardio
Ultimate Workout Monday: Chest and Back
Incline Smith Machine Presses 4x 6-8
Flat Dumbell Flyes 4x 8-10
Magnum Bench Press 3 x Triple Drop Sets (10-12 each drop)
Wide Grip Chins 4x 6-8
Deadlifts 4x 8-10
Long Bar Cable Rows (Forward Lean) 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Stair Monster. Start at level 6 for the low and you pick the high!
Ultimate Workout Wednesday: Legs
Leg Press Machine 4x 6-8
Bench Lunges (Rear Foot Up) 4x 8-10
Leg Extension 3 x Triple Drop Sets (10-12 each drop)
Seated Hamstring Curl 4x 6-8
Step Ups On Normal Bench (Weighted) 4x 8-10
Lying Hamstring Curls 3 x Triple Drop Sets (10-12 each drop)
Single Leg Calf Raises 4x 10-12
Seated Calf Raises 4x 30
Machine Calf Raises 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Bike. Use 110-120 Rpm on Up Phase for one minute and then down to 80 rpm at the same resistance (5-9?).
Ultimate Workout Friday: Shoulders and Arms
Clean And Press 4x 6-8
Standing Dumbbell Press 4x 8-10
Seated Lateral Raises 3 x Triple Drop Sets (10-12 each drop)
Standing Barbell Curl 4x 6-8
Incline Bench Hammer Curl 4x 8-10
Cable Preacher Curls (pause Bottom and Top) 3 x Triple Drop Sets (10-12 each drop)
Overhead Dumbbell Extensions (Two Arms, One Dumbbell) 4x 6-8
Hindu Pushups 4x 8-10
Pushdowns 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Treadmill. Goal is to do Sprints at an incline of 7 and a speed of 7 for 30 seconds and then take a minute to walk.
Saturday is for outdoor cardio like roller blading or a light run. It can be skipped but it is an excellent day to get out of the gym and do an outdoor activity that would be fun. Your looking for long and slow, a real fat burning based workout so you can charge up your glycogen stores over the weekend to gear up for the week ahead.
Here is a goodie I go back to every now and then.
3 Way Split
Monday: Commando Calisthenics
Tuesday: Chest and Back
Wednesday: Legs
Thursday: Commando Calisthenics
Friday: Shoulders and Arms
Saturday: Cardio
Ultimate Workout Monday: Chest and Back
Incline Smith Machine Presses 4x 6-8
Flat Dumbell Flyes 4x 8-10
Magnum Bench Press 3 x Triple Drop Sets (10-12 each drop)
Wide Grip Chins 4x 6-8
Deadlifts 4x 8-10
Long Bar Cable Rows (Forward Lean) 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Stair Monster. Start at level 6 for the low and you pick the high!
Ultimate Workout Wednesday: Legs
Leg Press Machine 4x 6-8
Bench Lunges (Rear Foot Up) 4x 8-10
Leg Extension 3 x Triple Drop Sets (10-12 each drop)
Seated Hamstring Curl 4x 6-8
Step Ups On Normal Bench (Weighted) 4x 8-10
Lying Hamstring Curls 3 x Triple Drop Sets (10-12 each drop)
Single Leg Calf Raises 4x 10-12
Seated Calf Raises 4x 30
Machine Calf Raises 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Bike. Use 110-120 Rpm on Up Phase for one minute and then down to 80 rpm at the same resistance (5-9?).
Ultimate Workout Friday: Shoulders and Arms
Clean And Press 4x 6-8
Standing Dumbbell Press 4x 8-10
Seated Lateral Raises 3 x Triple Drop Sets (10-12 each drop)
Standing Barbell Curl 4x 6-8
Incline Bench Hammer Curl 4x 8-10
Cable Preacher Curls (pause Bottom and Top) 3 x Triple Drop Sets (10-12 each drop)
Overhead Dumbbell Extensions (Two Arms, One Dumbbell) 4x 6-8
Hindu Pushups 4x 8-10
Pushdowns 3 x Triple Drop Sets (10-12 each drop)
Cardio
15 minutes of Interval Cardio on the Treadmill. Goal is to do Sprints at an incline of 7 and a speed of 7 for 30 seconds and then take a minute to walk.
Saturday is for outdoor cardio like roller blading or a light run. It can be skipped but it is an excellent day to get out of the gym and do an outdoor activity that would be fun. Your looking for long and slow, a real fat burning based workout so you can charge up your glycogen stores over the weekend to gear up for the week ahead.
In the Commando Workout, are there even any weights used other than in the lunges and B.W. squats? That looks like something you could almost do completely at home. Looks pretty intense as far as losing some weight, but I don't really see any strength training involved?
The power of One
Hey hicarbon,
That version of 'Commando' is the beginner one. From there you start going with single limb. So one arm pushups, pistols...you get the idea. This is also the point where you add in a chin bar (and a dipping belt).
With the chin bar you now get all kinds of resistance on the pulling exercises as well as more demanding core work with a little imagination.
You can actually get bigger on this system as well. It all depends on the resistance you get from the exercises you pick and more importantly the amount of rest you give yourself between exercises.
Does that help a little?
Hey hicarbon,
That version of 'Commando' is the beginner one. From there you start going with single limb. So one arm pushups, pistols...you get the idea. This is also the point where you add in a chin bar (and a dipping belt).
With the chin bar you now get all kinds of resistance on the pulling exercises as well as more demanding core work with a little imagination.
You can actually get bigger on this system as well. It all depends on the resistance you get from the exercises you pick and more importantly the amount of rest you give yourself between exercises.
Does that help a little?