Density Training For Fat Loss: 20 min

Type: Split
Level: Beginner
Days per week: 2 days
Sex: Male & Female
You don’t need to do cardio to lose body fat! At least not the traditional, slow, steady and boring kind. There’s more than one way to strip the extra baggage and reveal a more impressive muscular physique faster than you thought possible. Does this look like your usual training day: Lift weights for an hour, perform boring cardio for 30 to 45 minutes, pray the fat burns off and repeat? This can become a bit of a slow repetitive cycle yielding little to no results. So, what’s the solution? More cardio? Longer training sessions? Let’s do the opposite. Let’s shorten your training time, pack your training with only quality tactics and finally get into some serious freaking shape!

Day 1

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Dumbbell bench press

#Superset1: Sets: 3x8-12

Bent over barbell row

#Superset1: Sets: 3x8-12

Side lateral raise

#Superset2: Sets: 3x8-12

Dumbbell shoulder press

#Superset2: Sets: 3x8-12

Barbell curl

#Superset3: Sets: 3x8-12

Dumbbell one-arm triceps extension

#Superset3: Sets: 3x8-12

Bent-knee hip raise

#Superset4: Sets: 3x20

Crunches

#Superset4: Sets: 3x20

Day 2 - rest day

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No exercises

Day 3 - rest day

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No exercises

Day 4

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Standing dumbbell calf raise

#Superset1: Sets: 3x8-12

Freehand jump squat

#Superset1: Sets: 3x8-12

Barbell squat

#Superset2: Sets: 3x8-12

Romanian deadlift

#Superset2: Sets: 3x8-12

Palms-down wrist curl over a bench

#Superset3: Sets: 3x8-12

Dumbbell rear lunge

#Superset3: Sets: 3x8-12

Hanging leg raise

#Superset4: Sets: 3x20

Knee/hip raise on parallel bars

#Superset4: Sets: 3x20

Day 5 - rest day

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No exercises

Day 6 - rest day

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No exercises

Day 7 - rest day

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No exercises