Summer Burn: 12 Week Fat Melting Workout

 

Getting shredded before summer hits is the key to being summer shredded Make use of our 12-week Summer Burn programme to impress poolside this year!

WORKOUT SUMMARY

• Main Goal
  Lose Fat
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration12 weeks
• Days Per Week
  4
• Time Per Workout45-60 minutes
• Equipment Required
  Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
• Target GenderMale & Female
• Recommended Supps
  ISOFLEX
  AminoCuts
  RapidCuts
  Impact Igniter
  VitaStack
• Workout PDFDownload Workout

Workout Description

The number of clothes we can wear (or want to wear) gradually starts to decrease as the days on the calendar pass and the outside temperatures rise.

It is certainly good to be able to show off the results of your labor—confidently and proudly showcasing all of the muscle you have worked so hard to build—whether you're going to the gym, the beach, the park, or a family BBQ.

However, instead of rushing off to your neighbourhood sportswear shop or preferred online retailer to buy some new spring/summer clothes, why not use the next 12 weeks to concentrate on losing as much body fat as you can?

Because even though everyone agrees that having thick, dense, defined muscle is totally awesome, you "can't flex fat!"

Recommended: Do you need assistance with your weight loss? Sign up for our Free Fat Loss Course.

Fat Incinerating Tip Sheet

1. Cardio Immediately After Waking Up: Although there is debate over whether cardio is more effective when performed in a fasting state, getting your cardio in first thing in the morning will help you burn fat.

2. Choosing the Right Supplements: Start each morning with a potent, multi-stage thermogenic fat burner and roughly 5–10 grammes of BCAA that has been specially designed by scientists. You'll have all the energy you need to push through your morning grogginess if you do this before your early-morning cardio.

3. Carb cutting: In the weeks coming up to the summer, reduce your daily intake of carbohydrates by roughly 25 grammes while increasing your intake of protein by 10 grammes. This will boost the thermic effect of meals, preserve muscle mass, help shed extra subcutaneous water, and help produce the caloric deficit necessary for fat reduction.

4. Troubleshooting for Hunger: Let's face it...It's not always simple to maintain a calorie deficit, but it's a necessary evil if you want to get thin. You will frequently have low blood sugar, stomach cramps, and fantasies of raiding the cookie section of your neighbourhood grocery store.

However, when the objective is to appear like a superhero from a comic book, the outcome in that situation is undoubtedly not very advantageous. The greatest technique I've found to fend off hunger and restore proper energy levels is to drink a large glass of cold water mixed with 5–10 grammes of your favourite flavoured BCAA powder.

5. exercise breaking: If your daily exercise objective is, say, 60 minutes, breaking that time up into two or even three sessions will yield better benefits than doing it all at once. You could exercise for 30 minutes while fasting in the morning, 15 more after working out, and 15 more minutes before your last meal.

By using this "splitting" technique, you may maintain an accelerated metabolism all day long, turning yourself into a veritable fat-burning machine.

6.Variable Cardio: Some research suggest that HIIT cardio is more efficient than steady state at destroying fat tissue, while others show the opposite. My own experience has led me to believe that both forms of cardio exercise should be included in your total programme because they each have benefits and drawbacks.

If the aim is one hour per day, breaking up cardio into a 30/15/15 scheme, with the first 30 minutes being steady state and the following two being HIIT, is a highly effective technique.

7. Increase Intensity: Using supersets and dropsets to intensify your weight training sessions is a terrific suggestion if your primary objective is to lose body fat. These high-intensity exercises are beneficial for promoting muscle building as well as raising heart rate, metabolism, and calories burned. They will also enhance natural GH levels, a very potent hormone that breaks down fat.

8. Compound Pounding: If you make sure to incorporate a lot of simple, multi-joint movements into each of your workouts, you will burn a tonne more calories and activate higher levels of hormones that naturally burn body fat. Not that you should absolutely avoid making more solitary moves, butonly that you don't forget to give yourself a good "compound pounding!"

The 12 Week Summer Burn Workout Program

The workout that follows is a 12-week plan to get you in shape for summer.

Take as much time as necessary to recover between sets so that your breathing returns to almost normal and your body is prepared to give every set your all.

On days when you don't exercise, you should do 60 minutes of cardio every day, and on days when you lift weights, you should do 20 to 30 minutes either before or after your workout.

You can follow the programme exactly as it is described above or you can make adjustments by adding or removing particular movements or by simply switching the sequence in which the exercises are performed.

Monday: Chest, Biceps, Forearms, & Abs

Exercise	Tempo	Sets	Reps
1. Incline Bench Press	2/0/1	2*	7-9
2. Dumbbell Bench Press	2/0/1	2*	7-9
3a. Incline Dumbbell Fly	2/0/1	2	10-12
3b. Cable Crossover	1/0/1/1	2	10-12
4. EZ Bar Preacher Curl	2/0/1	1*	7-9
5. Barbell Curl	2/0/1	1*	7-9
6a. High Cable Curl	1/0/1	2	7-9
6b. Standing Alternating Dumbbell Curl	1/1/1	2	7-9
7. Reverse Barbell Curl	2/0/1	1*	10-12
8a. Barbell Reverse Wrist Curl	1/0/1	1	13-15
8b. Barbell Wrist Curl	1/0/1	1	13-15
9. Cable Crunch	1/0/1/1	2	16-20
10a. Hanging Leg Raise	1/0/1	1	Max Reps
10b. Seated Bench Knee Ups	1/0/1	1	Max Reps

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Tuesday: Quads, Hamstrings, & Calves

Exercise	Tempo	Sets	Reps
1. Barbell Back Squat	2/0/1	2*	7-9
2. Leg Press	2/0/1	2*	7-9
3a. Leg Extension	2/0/1/1	2	10-12
3b. Walking Barbell Lunge	2/0/1	2	10-12 Each
4. Lying Leg Curl	2/0/1/1	2*	7-9
5a. Adduction Machine	1/0/1/1	2	16-20
5b. Stiff Leg Deadlift	2/0/1	2	10-12
6. Standing Calf Raise	1/1/1/1	1*	7-9
7a. Seated Calf Raise	1/0/1/1	2	7-9
7b. Calf Press	1/1/1	2	10-12

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Thursday: Lats, Lower Back, & Abs

Exercise	Tempo	Sets	Reps
1. Seated Cable Row	1/0/1/1	2*	7-9
2. Reverse Grip Bent Over Row	1/0/1/1	2*	7-9
3a. Dumbbell Pullover	1/0/1	2	10-12
3b. T-Bar Row	1/0/1	2	7-9
4. Weighted Hyperextension	1/0/1/1	1*	13-15
5a. Deadlift	1/1/1	1	7-9
5b. Bodyweight Hyperextensions	1/0/1/1	1	Max Reps
6. Weighted Ab Crunch	1/0/1/1	1*	16-20
7a. Lying Leg Raise	1/0/1/1	2	Max Reps
7b. Oblique Crunch	1/0/1	2	16-20 Each

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.

Friday: Shoulders, Traps, Triceps, & Calves

Exercise	Tempo	Sets	Reps
1. Cable Face Pulls	1/0/1/1	2*	10-12
2. Lateral Raises	1/0/1	2*	10-12
3a. Seated Dumbbell Press	2/0/1	2	7-9
3b. Barbell Front Raise	1/0/1	2	7-9
4. Barbell Shrug	1/0/1/1	2*	10-12
5a. Upright Row	1/0/1/1	2	7-9
5b. Seated Dumbbell Shrug	1/0/1/1	2	7-9
6. Straight Bar Pushdown	1/0/1/1	1*	10-12
7. Skullcrusher	2/0/1	2*	7-9
8a. Seated One Arm Dumbbell Extrension	2/0/1	2	7-9
8b. Close Grip Bench Press	3/0/1	2	7-9
9. Seated Calf Raise	1/0/1	2*	10-12
10a. Calf Press	1/0/1/1	1	7-9
10b. Standing Calf Raise	1/0/1/1	1	7-9

*Each set utilzies a drop set. So perform 1 set, drop the weight performing an additional set, rest, and repeat.