Lift weights, get lean!, by @thp88

Whole-Body Training for fat loss A quick post today about the joys and pains of whole-body training taken from my blog. I use workouts like this to focus on getting leaner whilst maintaining my muscle mass. Please note that the letters indicate exercises that should be paired together. An example would be completing all the reps in A1, before moving onto A2 and then back to A1 until all the sets are completed. Any questions just fire away below.

Goal: Build Muscle & Fat Loss

Time: Around 60 mins

When: 3-4 times a week

Equipment: Dumbbells, Barbells and Bodyweight.

Why: Great for fat loss and building muscle which will give you tone and definition.

Lift weights, get lean!

This workout assumes you can perform the exercises with correct form if you can't learn from someone then research online.

Superset 1

A1. Goblet Squat. 3-4 sets x 12-15 reps, 45 sec

A2. Dumbbell Bench press 3-4 sets x 10-12 reps, 45 sec

Superset 2

B1. Dumbbell Deadlift, 3-4 sets x 10-12 reps, 45 sec

B2. One Arm Dumbbell Row, 3-4 sets x 10-12 reps, 45 sec

Superset 3

C1. Jump squat 3 sets x 10-12 reps, 45 sec.

C2. Barbell Curls 3 sets x 10-12 reps, 45 sec.

C3. Spread Eagle sit-ups 3 sets x 15-20 reps, 45 sec.

C4. French Press 3 sets x 10-12 reps, 45 sec.


  1. Increase weight

  2. Use the higher end of the sets range.

  3. Decrease Rest to 30 sec.

Conclusion: If you are serious about having a sexy, lean and toned body these sort of workouts should be your bread and butter. Building muscle and losing fat as simple as that.

Enjoy! Tom

0.066 SBD