The Complete Workout Plan to Burn Fat and Build Muscle


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It’s often said that building muscle and losing fat are mutually exclusive. To lose body fat you need to eat less and to add muscle you have to eat more, so it can seem downright impossible to have these two goals.

But it is possible. A study published in the journal Medicine and Science in Sports and Exercise reported that sedentary men were able to increase their VO2 max (an important marker of fitness), while at the same time also boosting their 1 rep max bench press and leg press.

Want to achieve something similar? Read on to find out how to tighten your sleeves and loosen your jeans.

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The Burn Fat and Build Muscle Training Plans

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You’ll alternate between doing a week of heavy weights and low repetitions, in order to build muscle, and low weights with high repetitions to burn fat. This strategy elevates your metabolism by conditioning your muscles to have both endurance and strength. Combine these efforts with our intelligent meal plan, and you’ll expose your body to the variables you need to hit your seemingly contradictory goals and realise the overall objective: looking and feeling your absolute best.

The ‘Get Muscle’ Workout Plan

Do this low-repetition, high-weights programme for weeks one, three, five, seven and nine. Rest for 60 to 90 seconds between sets to make sure you’re fully recovered and constantly try to increase the weights you’re lifting.

Monday: Chest and Abs

Exercise equipment, Barbell, Weight training, Free weight bar, Physical fitness, Arm, Leg, Bench, Weights, Strength training,

Barbell bench press
Sets: 5
Reps: 12,8,6,4,12

Incline dumbbell press
Sets: 4
Reps: 8,6,6,6

Incline flyes
Sets: 4
Reps: 8,6,6,6

Shoulder, Arm, Gym, Weightlifting machine, Exercise machine, Standing, Exercise equipment, Physical fitness, Joint, Muscle,

Dips
Sets: 4
Reps: 8,6,6,6

Joint, Arm, Leg, Knee, Crunch, Muscle, Physical fitness, Human body, Sitting, Exercise,

Weighted sit-up
Sets: 5
Reps: 10

best ab exercises

Kneeling cable crunch

Sets: 4
Reps: 8

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Tuesday: Legs

Barbell, Strength training, Overhead press, Shoulder, Physical fitness, Free weight bar, Exercise equipment, Arm, Standing, Weightlifter,

Barbell squats
Sets: 5
Reps: 12,10,8,8,6

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Dumbbell lunge
Sets: 4
Reps: 12,12,12,12

Exercise equipment, Physical fitness, Leg extension, Arm, Exercise machine, Exercise, Weightlifting machine, Gym, Bench, Leg,

Leg press
Sets: 4
Reps: 10,8,6,6

Arm, Shoulder, Leg, Muscle, Joint, Abdomen, Exercise equipment, Chest, Physical fitness, Human body,

Leg extension
Sets: 4
Reps: 12,12,12,12

Barbell, Deadlift, Free weight bar, Exercise equipment, Arm, Physical fitness, Weightlifting, Shoulder, Weight training, Strength athletics,

Barbell straight leg deadlift
Sets: 4
Reps: 12,8,6,6

Arm, Bench, Leg, Furniture, Room, Leg extension, Exercise equipment, Wheel,

Lying leg curl
Sets: 4
Reps: 8,8,8,8

Gym, Physical fitness, Exercise equipment, Leg extension, Exercise, Leg, Room, Human leg, Exercise machine, Sport venue,

Calf raises
Sets: 5
Reps: 12,10,10,8,12

Wednesday: Arms

Exercise equipment, Weightlifting machine, Gym, Exercise machine, Shoulder, Arm, Leg, Room, Bench, Joint,

Underhand pull-ups
Sets: 5
Reps: 10

Best bicep exercises: hammer curls

Alternating bicep curl
Sets: 4
Reps: 12,8,8,8

barbell, shoulder, deadlift, exercise equipment, free weight bar, arm, human leg, physical fitness, weightlifting, bodybuilding,

EZ bar curl
Sets: 4
Reps: 12,8,6,6

Exercise equipment, Weights, Barbell, Free weight bar, Weight training, Physical fitness, Bench, Arm, Gym, Weightlifting machine,

Lying triceps extension
Sets: 5
Reps: 10,8,8,8

shoulder, weightlifting machine, standing, arm, leg, joint, exercise equipment, knee, human leg, muscle,

Cable pushdown
Sets: 4
Reps: 8,6,6,6

Tricep extension

Dumbbell overhead extension
Sets: 4
Reps: 8,6,6,6

Thursday

Rest day

Friday: Shoulders and Abs

Seated overhead press

Seated dumbbell shoulder press
Sets: 5
Reps: 12,10,8,8,6

Weights, Exercise equipment, Arm, Dumbbell, Joint, Kettlebell, Muscle, Press up, Sports equipment, Physical fitness,

Bent-over Lateral raises
Sets: 4
Reps: 12,8,8,8

Exercise equipment, Weights, Shoulder, Standing, Arm, Joint, Kettlebell, Dumbbell, Muscle, Sports equipment,

Front raise
Sets: 4
Reps: 10,8,8,8

lateral raises

Lateral raise
Sets: 4
Reps: 12,10,10,10

Shoulder, Standing, Exercise equipment, Arm, Leg, Human leg, Joint, Calf, Chest, Room,

Cable upright row
Sets: 4
Reps: 12,8,8,8

Arm, Leg, Exercise equipment, Abdomen, Muscle, Joint, Knee, Chest, Physical fitness, Human leg,

Medicine ball Russian twist
Sets: 4
Reps: 10,8,8,8

best exercises to show abs

Leg raise
Sets: 4
Reps: 12,10,10,10

Saturday

Rest day.

Sunday

Rest day or a light cardio day. Do 10 minutes each on the rowing machine, bike and elliptical cross trainer.

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The ‘Get Ripped’ Workout Plan

Do this high-repetition programme for weeks two, four, six, eight and ten. Rest for no more than 15 to 20 seconds between sets to keep your heart pumping and sweat dripping.

Monday: Back and Biceps

Shoulder, Weightlifting machine, Exercise equipment, Arm, Leg, Joint, Standing, Room, Physical fitness, Gym,

Lat pull-down
Sets: 5
Reps: 12

Barbell, Shoulder, Free weight bar, Physical fitness, Deadlift, Exercise equipment, Arm, Weightlifting, Joint, Strength athletics,

Barbell bent-over rows
Sets: 4
Reps: 12

Gym, Arm, Leg, Shoulder, Bench, Exercise equipment, Physical fitness, Chest, Muscle, Weightlifting machine,

Seated rows
Sets: 4
Reps: 15

Weights, Exercise equipment, Arm, Leg, Abdomen, Dumbbell, Muscle, Shoulder, Bench, Chest,

Dumbell row
Sets: 4
Reps: 112

Barbell, Weightlifting, Deadlift, Free weight bar, Shoulder, Physical fitness, Powerlifting, Standing, Arm, Exercise equipment,

Standing barbell curl
Sets: 5
Reps: 12

barbell, shoulder, deadlift, exercise equipment, free weight bar, arm, human leg, physical fitness, weightlifting, bodybuilding,

EZ bar curl
Sets: 4
Reps: 12

Shoulder, Standing, Arm, Leg, Human leg, Exercise equipment, Joint, Chest, Muscle, Physical fitness,

Standing cable curl

Sets: 3
Reps: 20

Tuesday: Legs and Abs

Arm, Shoulder, Leg, Muscle, Joint, Abdomen, Exercise equipment, Chest, Physical fitness, Human body,

Smith machine front squat
Sets: 4
Reps: 12

Weights, Exercise equipment, Standing, Arm, Shoulder, Sports equipment, Human leg, Joint, Knee, Physical fitness,

Dumbbell straight leg deadlift
Sets: 4
Reps: 12

Exercise equipment, Physical fitness, Leg extension, Arm, Exercise machine, Exercise, Weightlifting machine, Gym, Bench, Leg,

Leg press
Sets: 4
Reps: 15

Arm, Bench, Leg, Furniture, Room, Leg extension, Exercise equipment, Wheel,

Lying leg curls
Sets: 4
Reps: 15

Arm, Shoulder, Leg, Muscle, Joint, Abdomen, Exercise equipment, Chest, Physical fitness, Human body,

Leg extension
Sets: 4
Reps: 15

Gym, Physical fitness, Exercise equipment, Leg extension, Exercise, Leg, Room, Human leg, Exercise machine, Sport venue,

Calf raises
Sets: 5
Reps: 20

Exercise equipment, Arm, Press up, Leg, Bench, Abdomen, Physical fitness, Trunk, Muscle, Leg extension,

Lying leg raises
Sets: 4
Reps: 12

Exercise equipment, Weights, Arm, Barbell, Physical fitness, Joint, Strength athletics, Muscle, Sports equipment, Medicine ball,

Barbell roll-outs
Sets: 4
Reps: 15

Wednesday: Cardio

get abs: how to show a six-pack

Do intervals on the treadmill for 40 minutes: sprint for 40 seconds, then jog for 60 seconds to recover.

Thursday: Chest and Abs

Exercise equipment, Barbell, Weight training, Free weight bar, Physical fitness, Arm, Leg, Bench, Weights, Strength training,

Barbell bench press
Sets: 5
Reps: 12

Exercise equipment, Strength training, Arm, Medicine ball, Physical fitness, Ball, Barbell, Free weight bar, Sports equipment, Bench,

Incline barbell press

Sets: 4
Reps: 12

Barbell, Exercise equipment, Bench, Physical fitness, Weightlifting, Weight training, Exercise,

Decline bench press
Sets: 4
Reps: 15

arm, leg, joint, bench, shoulder, press up, chest, muscle, knee, human body,

Pull-over
Sets: 4
Reps: 12

best exercises to show abs

Leg raises
Sets: 5
Reps: 20

Shoulder, Exercise equipment, Strength training, Gym, Standing, Arm, Free weight bar, Joint, Leg, Physical fitness,

Cable woodchop
Sets: 4
Reps: 15

Friday: Shoulders and Triceps

Barbell, Weightlifting, Deadlift, Weights, Free weight bar, Exercise equipment, Physical fitness, Arm, Powerlifting, Strength athletics,

Clean and jerk
Sets: 5
Reps: 12

lateral raises

Dumbbell lateral raise
Sets: 4
Reps: 12

Exercise equipment, Weights, Shoulder, Standing, Arm, Joint, Kettlebell, Dumbbell, Muscle, Sports equipment,

Dumbbell front raise
Sets: 4
Reps: 15

Weights, Exercise equipment, Arm, Dumbbell, Joint, Kettlebell, Muscle, Press up, Sports equipment, Physical fitness,

Bent-over lateral raise
Sets: 4
Reps: 15

Shoulder, Standing, Exercise equipment, Arm, Weights, Joint, Dumbbell, Leg, Sportswear, Human leg,

Dumbbell upright row
Sets: 4
Reps: 12

shoulder, weightlifting machine, standing, arm, leg, joint, exercise equipment, knee, human leg, muscle,

Cable pushdown
Sets: 4
Reps: 20

Weights, Arm, Exercise equipment, Leg, Shoulder, Dumbbell, Bench, Joint, Standing, Human leg,

Dumbbell kickback
Sets: 4
Reps: 12

shoulder, arm, leg, exercise equipment, standing, joint, human leg, bench, chest, weights,

Bench dip
Sets: 4
Reps: 12

Saturday

Rest day

Sunday

cardio exercises to lose weight

Do intervals on the rower for 30 minutes: sprint for 40 seconds, then recover for 30 seconds at a slower pace.

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