THE HUGE FAT LOSER WORKOUT

imageOK, so people have been asking me what my workout looks like and while I didn’t really want to post it because there will be critics who will say I’m doing too much, not doing enough, or that they heard from beinglazy.com that lifting weights is bad for you, well whatever. Also this is MY workout. This is just what I do, if you’re just starting out like I always recommend, start slow, baby steps, you don’t want to burn yourself out or get so sore you can’t do anything. Also some of these pics are old and I’ve lost A LOT of weight since then and made strength gains to don’t be that guy (or gal). So without further ado here it is:

THE HUGE FAT LOSER WORKOUT:

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60 seconds rest between each set, even between exercises.

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Day 1 Chest (Of Course):
Flat Dumbell Bench: 10-12reps (4 sets)
Flat Bench Flyes: 12reps (4sets)
Incline Dumbell bench: 10-12reps (4 sets)
Incline straight arm extended Dumbell (I don’t even know what these are called, lower chest raise maybe? but I sit on an incline bench dumbbell in each hand and have my arms hanging to the floor and alternating I lift my arms straight to just above the center of my chest) 12reps (4 sets)
Overhead Dumbell Extensions: 12reps (4 sets)
Flat bar bench: 10-12reps (4 sets)
Incline bar bench: 10-12reps (4 sets)

and if I really want to push it:
Flat bench rotating dumbbell press: 12reps (4sets)

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Day 2 Back:
Wide Grip lat pull down: 12reps (4 sets)
Bent over Dumbell Rows: 12reps (4sets)
Close Grip pull downs: 12reps (4 sets)
T Bar lying rows: 12reps (4 sets)
Lat rope pull downs: 12reps (4 sets)
Seated Row: 12reps (4 sets)
Asst. Pull-ups: 12reps (4sets)

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Day 3: Arms (I alternate bicep and tricep exercises)

BIs:
Alt Bicep Curls: 12reps (each arm alternating for total of 24) (4 sets)
Flat Stand Bar curls (Olympic Bar): 10-12reps (4 sets)
Standing Sissy Bar curls: 12reps (4 sets)
Alt Hammer curls: 12reps (each arm alternating for total of 24)(4 sets)
Seated curls: 12reps (each arm individually) (4 sets)

Tris:
Close Grip Bench: 12reps (4 sets)
Skullcrushers: 10-12reps (4 sets)
Rope Pulldowns: 12reps (4 sets)
Straight Bar Push downs: 12reps (4 sets)
Singe arm pull downs: 12reps (each arm individually) (4 sets)

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Day 4: Legs (Friday Night Leg Night):
Squats no weight: 25reps (4 sets)
Calf raises: 20reps (4 sets)
Deadlift: 12reps (4 sets)
Squats or Squats smith: 12reps (4 sets)
Calf raises: 20 (4 sets)
Leg press: 12reps (4 sets)
Hammy curls: 12reps (4 sets)

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Day 5: Shoulders
Overhead Dumbell Press: 12reps (4 sets)
Standing Side Raises : 12reps (4 sets)
Landmines Press: 12reps (4 sets)
Front Raises: 12reps (4sets)
Rear delt raises: 12reps (4 sets)
Straight bar pulls (Olympic Bar): 12reps (4sets)
Shrugs: 12reps(4sets)
Face pulls: 12reps (4 sets)

DAY 6: REST

DAY 7: CARDIO

I also try and mix in cardio two additional times a week if I’m not riding my bike to work which, let’s face it, I would probably die in this heat. So if you’re reading this, good luck, have fun, and get sore. If you need any help seriously contact me on email or Instagram and I would be happy to help you.

 

 

 

93 thoughts on “THE HUGE FAT LOSER WORKOUT

  1. OMG please tell me most of these were taken on Halloween!Loving your blog! Stopping by from MBC (even though I'm not a mom, so I hope they don't kick me out) to say hello! You have an adorable blog 🙂 I'm a Future , trying to prepare to become a mommy! Hope you'll share your wisdom with me!

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