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The goal of the bodybuilding routine presented below is to lose fat and gain muscle tone by adding a moderate amount of muscle tissue to the body while providing a fast pace that is conductive to fat loss.

Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of aerobics first thing in the morning on the rest days. This routine is only for people in excellent cardiovascular shape who have been training for at least 6 months. If you are an absolute beginner, please read my article on Getting Started. If you have been training for at least 3 months but less than 6, then please take a look at my suggested Intermediate Routine.

This routine is performed using tri-sets, which is the same thing as a superset (two exercises executed once after the other with no rest in between) but with three exercises instead. Therefore, you will be performing three exercises one after the other and then resting 1 minute after the 3rd one in the sequence before starting back at the beginning.

Day 1

Tri Set 1:

75 Degree Incline Dumbbell Press

One Arm Dumbbell Rows

Bent Over Lateral Raises

Tri Set 2:

45 Degree Incline Dumbbell Press

Two Arm Dumbbell Rows

Pullovers

Tri Set 3:

Leg Raise

Crunches

Frog Kicks

Day 2

Tri Set 1:

Dumbbell Upright Rows

Dumbbell Curls

Overhead Dumbbell Triceps Extensions

Tri Set 2:

Incline Dumbbell Curls

Lying Dumbbell Triceps Extensions

Lunges

Tri Set 3:

Dumbbell Squats

Stiff Legged Dead lifts

Dumbbell Calf Raises

Instructions On How To Progress

* Weeks 1-2: Do 2 sets per exercise of 12-15 reps. After the first tri-set is done 2 times, go on to the second tri set and so on.

* Week 3-4: Do 3 sets per exercise of 10-12 reps.

* Week 5-6: Do 4 sets per exercise of 8-10 reps.

* After week 6, you can start the cycle all over and use different exercises if desired.

* Ladies that wish to emphasize their legs and abs can substitute Triset #3 from Day 1 by Lunges, Leg Extensions and Leg Curls. The abdominals tri-set can be performed on the days off prior to doing the cardiovascular exercise.

* If you wish to train with weights four days a week, then perform Day 1 on Mondays and Thursdays, Day 2 on Tuesdays and Fridays and on the days off do your cardio. Alternatively, you can also do Day 1 on Mondays and Fridays, and Day 2 on Wednesdays and Saturdays with cardio on the rest days.

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Hugo Rivera

Guide since 2005

Hugo Rivera

Bodybuilding Guide

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