Weekly Workout

5-Day Training Split · Fat Burn Included

Mon Chest + Triceps
Exercises
  • Bench Press 4×8–10
  • Incline Dumbbell Press 3×10
  • Chest Fly Machine 3×12
  • Pushups 2×max
  • Triceps Rope Pushdown 4×12
  • Overhead Dumbbell Extension 3×10
Fat Burner Finisher
  • Battle Rope Slams 4×30 sec
  • Box Jumps 3×10
  • Burpees 3×12
10 min treadmill incline walk
Tue Back + Biceps
Exercises
  • Lat Pulldown 4×10
  • Seated Cable Row 4×10
  • One Arm Dumbbell Row 3×10
  • Face Pulls 3×15
  • Dumbbell Curl 4×10
  • Hammer Curl 3×12
Fat Burner Finisher
  • Rowing Machine Sprint 4×45 sec
  • Kettlebell Swings 3×15
  • Jump Rope 3×60 sec
10 min cycling
Wed Legs + Abs
Exercises
  • Squats / Leg Press 4×10
  • Leg Extension 3×12
  • Leg Curl 3×12
  • Calf Raises 4×15
Abs
  • Hanging Knee Raise 3×12
  • Plank 3×45 sec
Fat Burner Finisher
  • Jump Squats 4×15
  • Sled Push / Sprint 4×20 m
  • Mountain Climbers 3×40 sec
10 min incline walk
Thu Shoulders + Arms
Exercises
  • Shoulder Press 4×10
  • Lateral Raises 4×15
  • Rear Delt Fly 3×15
  • Shrugs 3×12
Arms
  • Barbell Curl 3×10
  • Triceps Dips (machine) 3×10
Fat Burner Finisher
  • Dumbbell Thrusters 4×12
  • Medicine Ball Slams 3×15
  • High Knees 3×45 sec
10 min treadmill
Fri Full Body + Fat Burn
Exercises
  • Deadlift (light) 3×6
  • Bench Press 3×8
  • Pullups / Lat Pulldown 3×10
  • Squats / Leg Press 3×10
Fat Burner Finisher
  • Barbell / DB Clean & Press 4×10
  • Prowler Sled / Treadmill Sprint 4×30 sec
  • Burpee Pull-Ups 3×8
20 min incline treadmill walk