Summer Burn: 12 Week Fat Melting Workout
Workout Summary
| Main Goal | Lose Fat |
|---|---|
| Workout Type | Split |
| Training Level | Intermediate |
| Program Duration | 12 weeks |
| Days Per Week | 4 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell, Bodyweight, Cables, Dumbbells |
| Target Gender | Male & Female |
Workout Description
The trick to being summer shredded is getting shredded before summer arrives. Use this 12 week Summer Burn program so you can show off at the pool this year!
Recommended: Need help losing fat? Take our free Fat Loss Course.
Fat Incinerating Tip Sheet
1. Cardio: While nutrition is key, cardio is also essential for fat loss. Incorporate 3-4 HIIT sessions per week into your routine.
2. Nutrition: Ensure you are in a caloric deficit. Monitor your macronutrients and ensure you are getting enough protein to maintain muscle mass.
3. Weight Training: Continue to lift weights, focusing on compound movements to preserve muscle mass.
The 12 Week Summer Burn Workout Program
Monday: Chest, Biceps, Forearms, & Abs
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Incline Dumbbell Press | 2/1/1 | 4 | 7-9 |
| Flat Bench Dumbbell Fly | 2/1/1 | 3 | 10-12 |
| Incline Bench Cable Fly | 2/1/1 | 3 | 10-12 |
| Cable Cross Over | 2/1/1 | 2 | 15 |
| EZ Bar Curl | 2/1/1 | 3 | 7-9 |
| Incline Dumbbell Curl | 2/1/1 | 3 | 7-9 |
| Concentration Curl | 2/1/1 | 2 | 10-12 |
| Forearm Curl Over Bench | 2/1/1 | 2 | 15 |
| Reverse Curl | 2/1/1 | 2 | 15 |
Tuesday: Quads, Hamstrings, & Calves
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Squat | 2/1/1 | 4 | 7-9 |
| Single Leg Press | 2/1/1 | 3 | 10-12 |
| Leg Extension | 2/1/1 | 3 | 10-12 |
| Romanian Deadlift | 2/1/1 | 3 | 7-9 |
| Seated Leg Curl | 2/1/1 | 3 | 10-12 |
| Lying Leg Curl | 2/1/1 | 2 | 12-15 |
| Standing Calf Raise | 2/1/1 | 4 | 15 |
| Seated Calf Raise | 2/1/1 | 3 | 15 |
Thursday: Lats, Lower Back, & Abs
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Pull Up | 2/1/1 | 3 | 7-9 |
| Lat Pull Down | 2/1/1 | 3 | 10-12 |
| Straight Arm Pull Down | 2/1/1 | 3 | 10-12 |
| Bent Over Row | 2/1/1 | 3 | 7-9 |
| Seated Cable Row | 2/1/1 | 3 | 10-12 |
| Hyperextension | 2/1/1 | 3 | 12-15 |
| Decline Sit Up | 2/1/1 | 2 | 15 |
| Reverse Crunch | 2/1/1 | 2 | 15 |
Friday: Shoulders, Traps, Triceps, & Calves
| Exercise | Tempo | Sets | Reps |
|---|---|---|---|
| Overhead Press | 2/1/1 | 4 | 7-9 |
| Side Lateral Raise | 2/1/1 | 3 | 10-12 |
| Front Raise | 2/1/1 | 3 | 10-12 |
| Face Pull | 2/1/1 | 3 | 10-12 |
| Shrug | 2/1/1 | 3 | 10-12 |
| Close Grip Bench Press | 2/1/1 | 4 | 7-9 |
| Skull Crusher | 2/1/1 | 3 | 10-12 |
| Overhead Tricep Extension | 2/1/1 | 3 | 10-12 |
| Standing Calf Raise | 2/1/1 | 4 | 15 |
| Seated Calf Raise | 2/1/1 | 3 | 15 |