Workout Synopsis:

This is a hybrid workout, a combination of resistance and cardiovascular training. This is designed to expend a high amount of calories within 1 hour of training to burn fat and build muscle. This workout is HIGH intensity and recommended to start with lower weights if you are new to this type of workout.

Volume - This will be high a repetition workout and lower weights, with smaller rest periods. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. The "work" period of each set will be longer than 1 minute.

High Intensity Training - Your heart rate will be elevated with every set. This is intentionally high to increase your calorie expenditure and burn fat.

Cardio - Sessions will end with lower intensity cardio. This is done after to maximize strength outputs in the beginning of the workout. Also, it does take about 30 minutes of exercise for your body to start burning fat, therefore the first portion is to get your body into the fat burning zone.

REST - Rest is important between sets, use it wisely to bring your heart rate down.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare your back and activate your muscles.

3 sets

10 Lat Pulldowns

20 Band Pull Aparts

20 Band Bicep Curls

Workout

High Intensity Hybrid Training (30 Minutes)

Superset - 4 Sets of 34 Reps Total - 2:00 minutes REST in between

Exercise 1: Lat Pulldowns - 4 Sets of 10 Reps *medium-heavy weight, right into exercise 2

Exercise 2: Bent Over Single Arm DB Row - 4 Sets of 12 Reps (each arm) *medium weight

Drop Set - 3 Sets of 30 Reps Total - 2:00 minutes of REST in between

Exercise 3: Seated Cable Row - 3 Sets of 30 Reps (10-10-10)
*drop the weight by 15-30% each drop, 10 reps per weight
*max reps on set 3 at lowest weight

HIIT Set - Every Minute perform 30 Seconds of Exercise for 5 Minutes

Exercise 4: Reverse Cable Flies - 5 Sets of 30 Seconds per Set - 0:30 minutes of REST in between

Superset - 3 Sets of 25 Reps Total - 1:00 minute of REST in between

Exercise 5: Double DB Bicep Curl - 3 Sets of 10 Reps *right into exercise 6

Exercise 6: Double DB Hammer Curl - 3 sets of 15 Reps

Cardio (20 Minutes)

Focus on keeping your heart rate consistent between 120-150 BPM

Cardio Machine: Stair climber or Rowing Machine

Cool Down (5 Minutes)

Roll out and Stretch out your Back, Shoulders, and Biceps. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.