Under 1 Hour Fatburn Musclebuild Routine

Under 1 Hour Fat-burn Muscle-build Routine

• 30 to 45 minute workouts
• 21 day routine until restart.
• 1 to 4 pounds of muscle gain (after 2 cycles)
• -0.5% to -1.5% body fat loss (after 2 cycles)
• Results vary depending on diet quality, dedication, consistency and intensity

WEEK 1 - Dumb bells
Day 1 Chest & Back; shoulder prep
Day 2 Shoulders; leg prep
Day 3 Legs; arms prep
Day 4 Arms; Chest & back prep
Day 5 Chest & Back; shoulder prep

WEEK 2 - same kind of workouts but with Machines

WEEK 3 - same kind of workouts but with the Cable Machine.

• All workouts are 3 sets.  First set is 12 reps, second is 10 reps, and the third is 8 reps.
• The weight for each set depends on your personal strength level.  In the end you want set 3 to be hard.
• The prep workouts are only body weight unless specified.  Because these are just body weight, more reps can be done to make the sets more difficult.

Find workouts here: http://www.bodybuilding.com/exercises/list/index/selected/a

DAY 1
Chest & Back
One-Arm Bent-Over Rows
Bent-Over Back Flies
Bench Press
Chest Flies
Shoulder Prep
Hunched Millitary Press (body weight)
Stomach
V-up Crunches
Oblique Crunches
Elevated leg Crunches
Cardio
Run

DAY 2 
Stomach & Shoulders
Military Press
Front Lifts
Side Lifts (L&R)
Upright Rows
Shrugs
Stomach
V-up Crunches
Oblique Crunches
Elevated leg Crunches
Leg Rrep
Basic Squats (body weight)
Basic Lunges (R&L) (body weight)
Single calve Raise (R&L) (body weight)
Cardio
Run

DAY 3
Legs
Lunges (L&R)
Squats
Calve Raises
Stomach
V-up Crunches
Oblique Crunches
Elevated leg Crunches
Arms Prep
Tricep dips (body weight)
High intensity Curls (low weight, high reps)
Cardio
Run

DAY 4
Arms
Curls (R&L)
Hammer Curls (R&L)
One-Arm Kickbacks
Skull Crushers
Stomach
V-up Crunches
Oblique Crunches
Elevated leg Crunches
Chest & back Prep
Push ups (body weight)
Wide Pull ups (body weight + long bar)
Cardio
Run

DAY 5
Chest & Back
One-Arm Bent-Over Rows
Bent-Over Back Flies
Bench Press
Chest Flies
Shoulder Prep
Hunched Millitary Press (body weight)
Stomach
V-up Crunches
Oblique Crunches
Elevated leg Crunches
Cardio
Run