Full Body for Fat Loss...

[Craig311]

Hey everyone. I'm switching off of a 4 day split and moving to a MWF/full body type workout for the next couple of months. My goal will be fat loss.

Does anyone have something that has worked well for them? When doing full body workouts, I typically superset non-competing excercises with a focus on compound movements. I have a few routines that have worked in the past but would like to try something different. I'll most likely finish the workouts with intervals and perform some sort of physical activity on "off days".

Any ideas are appreciated. Thanks in advance! Oh, and the diet is in check!!

[PowerManDL]

My bread-and-butter is the tried and true formula of a lower body lift, a press, and upper back work in each session.

Details beyond that will depend more on your diet, in terms of set/rep prescriptions and whatnot. A general rule of thumb is to keep weights at a low to moderate volume, maybe 2-4 sets of 6-8 reps.

[Craig311]

Originally Posted by PowerManDL

My bread-and-butter is the tried and true formula of a lower body lift, a press, and upper back work in each session.

Details beyond that will depend more on your diet, in terms of set/rep prescriptions and whatnot. A general rule of thumb is to keep weights at a low to moderate volume, maybe 2-4 sets of 6-8 reps.

Thanks for the reply. This actually seems to be in line with what I'm thinking...

The A supersets will be 4X6 and the B supersets 3X10.

Workout A

A1- Lunge
A2- Bench Press

B1- RDL
B2- BB Row

Intervals


Workout B

A1- Deadlift
A2- DB Shoulder Press

B1- Sumo Squat
B2- Chin

Intervals


I'm thinking each day has a Hip and Quad dominant movement. In workout A, the quad dominant movement is lower reps - the opposite for B. In workout A, the upper body movements are horizontal, and in B, vertical. It seems fairly balanced to me.

[ParanoidAndroid]

Workout B

A1- Deadlift
A2- DB Shoulder Press

B1- Sumo Squat
B2- Chin

I don't like putting squats after deads--your lower back will be fried by that point,which makes for weak and potentially dangerous squats. Maybe put in something like a leg press or a lunge instead?

[Craig311]

Originally Posted by ParanoidAndroid

I don't like putting squats after deads--your lower back will be fried by that point,which makes for weak and potentially dangerous squats. Maybe put in something like a leg press or a lunge instead?

Good call. That's one of those things that I wouldn't notice on paper, but would become really obvious in the gym! Thanks