Advanced Fat-Loss Full Body Blast

A high-intensity, advanced workout designed to maximize fat loss by engaging multiple muscle groups through compound and isolation movements.

fat-loss

advanced

full body

strength training

high intensity

Chest

Back

Shoulders

Arms

Core

full

4/12/2025•0 views•advanced•60 min

Barbell Bench Press

Details

Sets

Reps

8-10

Rest

60s

Equipment

Barbell, Bench

Form Instructions

Lie on a flat bench with your feet flat on the floor.

Grip the barbell slightly wider than shoulder-width.

Lower the bar to your chest, keeping your elbows at a 45-degree angle.

Press the bar back to the starting position, squeezing the chest at the top.

Pull-Ups

Details

Sets

Reps

6-8

Rest

60s

Equipment

Pull-up Bar

Form Instructions

Hang from the pull-up bar with an overhand grip, hands shoulder-width apart.

Engage your core and pull your chin above the bar.

Lower yourself back to the starting position with control.

Dumbbell Shoulder Press

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dumbbells, Bench

Form Instructions

Sit on a bench with back support and hold a dumbbell in each hand at shoulder height.

Press the weights overhead until your arms are fully extended.

Lower the dumbbells back to shoulder height with control.

Bent-Over Barbell Rows

Details

Sets

Reps

8-10

Rest

60s

Equipment

Barbell

Form Instructions

Stand with feet shoulder-width apart and bend at the hips and knees.

Keep your back straight and grab the barbell with an overhand grip.

Row the barbell to your upper abdomen, squeezing your shoulder blades together.

Lower the barbell back to the start position.

Tricep Dips

Details

Sets

Reps

8-12

Rest

60s

Equipment

Dip Station

Form Instructions

Grip the dip bars with arms fully extended, legs hanging down.

Lower your body until your elbows reach a 90-degree angle.

Push back up to the starting position, keeping your body close to the bars.

Bicep Curl with EZ Bar

Details

Sets

Reps

8-12

Rest

60s

Equipment

EZ Bar

Form Instructions

Stand with feet shoulder-width apart and hold an EZ bar with an underhand grip.

Keep your elbows close to your sides as you curl the bar towards your shoulders.

Lower the bar back to the starting position.

Plank to Push-Up

Details

Sets

Reps

10-15

Rest

60s

Equipment

None

Form Instructions

Start in a plank position on your forearms.

Push up onto your hands one arm at a time into a push-up position.

Lower back down to your forearms one arm at a time.

Russian Twists

Details

Sets

Reps

15-20 per side

Rest

60s

Equipment

Medicine Ball

Form Instructions

Sit on the floor with your knees bent and lean back slightly.

Hold a medicine ball with both hands and twist your torso to one side.

Return to the center and twist to the opposite side.

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