Burn Fat, Maintain Muscle,
Workout Routine

Here's a workout routine that helps you Burn Fat and Maintain Muscle!

With this kind of workout routine, it's very important that you feed your body the proper nutrition so that it can recover. This kind of workout routine can really tax your body, so be sure you're eating foods rich in vitamins and minerals. Also, be sure you're getting good amounts of protein in your diet.

Special Tip: Green Tea Helps speed up recovery, have a glass or two a day.

Use really strict form. Don't worry about how much you're lifting, focus on getting about 8 to 12 reps with good form. Doing this will really isolate the muscle you want to build, so that they'll be fully sculpted once your body fat levels have lowered.

Day 1: Chest and Abs.

(4 Sets - 8-12 Reps For each exercise)

Flat Barbell Bench Press

Incline Dumbbell Press

Decline Dumbbell Press

Incline Fly

Abs - 100 repetitions.
50 Seated Leg Tucks
25 Reverse Crunches
25 weighted ab crunches- 25 pound plate


Day 2: Burn Fat Maintain Muscle - Cardio

Doing all three of these exercises back to back, should take you about 20 to 30 minutes to complete.

First Exercise - Jump Rope - 400 repetitions.
Each jump counts as 1 rep.
Start out with jump roping. Or, jump in place without the rope, it doesn't matter.

Second Exercise. Run in place - 300 repetitions
Run in place. Do the motion of running while staying in one spot, extend your arms in front of your body, hold your hands out in front of you, palms facing downward, and tap each knee on the palm of your hand while running in place. 1 rep is counted when you've tapped both knees. Try doing about 50 reps per set, until you've reached 300.

Third Exercise. Punching Bag - Throw punches for 10-15 minutes.
If you don't own a punching bag, just throw punches in the air to get the cardio benefit. Throw faster, harder punches when you're more energetic, and throw lighter punches when you feel exhausted.

The idea is to MOVE


Day 3: Back and Squat

(4 Sets - 8-12 Reps For each exercise)

Pull Ups

Barbell Rows

Dumbbell Rows

Squats - position your feet about shoulder width apart


Day 4: Cardio - Jog 20 to 30 minutes


Day 5: Biceps, Triceps, Abs

(4 Sets - 8-12 Reps, For each exercise)

Standing Barbell Curl

Lying Tricep extensions

Lying dumbbell curl


Abs - 100 repetitions
50 Seated Leg Tucks
25 Reverse Crunches
25 Weighted ab crunches - 25 pound plate


Day 6: Cardio - Same as Day 2


Day 7: Shoulders, DeadLifts

DeadLift - Lift to the max for the first 2 sets, then strip the weight for the next 2 sets. Example: Let's say you do 2 sets - 300lbs, for 10 reps, after you did that, knock off as much weight as you have to, to hit another 8-10 reps for your next 2 sets.

(4 Sets - 8-12 Reps, For each exercise below)

Dumbbell Shoulder Press

Shoulder Fly

Bent Over Laterals


Rest for a day or two, then start back again with day 1.


You'll be working out your legs to a great degree on your cardio days, on your shoulder day, and on your back day, so that's why we didn't add a workout specifically devoted to the legs... You want to be able to walk, don't you?

Burn Fat Maintain Muscle - Full Schedule

Day 1: Chest and Abs

Day 2: Cardio

Day 3: Back and Legs

Day 4: Cardio

Day 5: Biceps, Triceps, Abs

Day 6: Cardio

Day 7: Shoulders and Deadlifts

Day 8: Rest

Day 9: Repeat 7 day training schedule

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