A Strength Training Workout to Stimulate Weight Loss

Weight training is essential to sculpting a strong and attractive body. But it’s also key to effective weight loss; by building lean muscle, your body will burn more calories at rest, thereby upping your resting metabolic rate.

If you’ve already incorporated consistent strength training workouts into your weekly schedule, great – you are headed in the right direction towards weight loss. But you can’t just keep doing the same routine month after month – your body gets used to the stimulus and your results will diminish.

Change up your strength training workouts often. I rarely do the same workout twice. This doesn’t mean that I am not consistently doing exercises for each part of the body – chest presses are always present, for example – but I vary the order of exercises, number of sets, number of repetitions, type of exercise, equipment used, and other things to make each workout fresh.

One way I vary my workout is to do three sets of exercises that work each muscle group. Instead of doing the same type of exercise for the chest, for example, I vary the exercise each set. Whether it’s a different grip or using a different piece of equipment, each set contains a slightly different take on the original exercise. Try the workout below for a good burn!

Note: For each set, use a weight that will cause your muscle to FATIGUE in the amount of reps states. For example, if you are doing a chest press with 12 lb. dumbbells, and you could still continue easily and with good form past 12 reps, you need to up the weight. Conversely, if the weight is too heavy to even do 15 reps in a 20 rep set, you’ll need to decrease the weight used.

First Set:

12 Reps of a Plie Squat, using a heavy weight and single dumbbell

12 Reps of an Incline Chest Press, using dumbbells

20 reps of a Flat bench (or stability ball) chest fly, using dumbbells

12 reps of a Single arm Overhead Tricep Extension, using a dumbbell

20 reps of alternating forward lunges

12 Reps of a Single Arm Bent over Row, one knee on bench, using dumbbell

12 Reps of a Standing Double arm High Row, using a piece of tubing

12 reps of a Single arm Lateral Shoulder Raise, lying on side on a flat bench, using dumbbell

Second Set:

20 Reps of a Smith Press Squat, using a lighter weight and narrow stance (hip distance apart)

12 Reps of an Incline Chest Press, using a barbell

12 reps of an Flat bench chest fly, using dumbbells

12 reps of Lying down Overhead Tricep Extensions, using dumbbells

15 reps of elevated stationary lunges (back foot elevated on step or bench)

12 Reps of a Single Arm Bent over Row with an Overhand Grip, one knee on bench, using dumbbell

12 Reps of a Standing Double arm High Row, using Cable

12 reps of a Single arm Lateral Shoulder Raise, lying on side on an incline bench, using dumbbell

Third Set:

12 Reps of a Single Leg Squat, holding dumbbells (Put a stability ball behind your back for guidance and alignment if new to these)

12 Reps of a Flat Bench Chest Press (or stability ball), using dumbbells

12 reps of a Flat bench chest fly, using dumbbells

12 reps of Standing Double arm Overhead Tricep Extension, using heavy dumbbell

15 reps of elevated stationary lunges (Front foot elevated on step or bench)

12 Reps of a Single Arm Bent over Row, using a cable pulley

12 Reps of a Standing Double arm High Row, using Cable, Balancing on one foot

12 reps of Standing Double arm Lateral Shoulder Raises, using dumbbells

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