As promised, because you were so many to comment on week 1 of my 4-week vegas fat loss meal plan, here is my 4-week Fat Burning Workout 
WORKOUT GUIDELINES:
- This program should be done 4 days in a row, then allow yourself 1 day of COMPLETE recovery! (no weights, no cardio).
- Begin each workout with 5-10 minutes of light cardio.
- Evaluate the weight you need for the first set of each exercise and increase the weight when your need to perform less reps.
- No Rest between Sets and Supersets, then rest for 90 seconds
* Rest for 2 minutes between exercises
- Stretch after each workout.
- Use this workout for 4 weeks before switching to another type of workout
CARDIO ROUTINE:
- Finish Workouts with 25 minutes cardio in intervals
(20 minutes at 1min fast pace- 1min normal pace, 5 minutes cool down)
- Incorporate (when possible) an extra 30-minute cardio session on workout days:
*If you workout in the evening: cardio first thing in the morning (empty stomach)
*If you workout in the morning: cardio in the evening
**The extra session should be also done in intervals but do 1min fast pace – 2min normal pace**
**You can choose your favourite cardio type**
SUMMARY:
- DAY 1 : Chest & Shoulders (+cardio post-workout & extra cardio session)
- DAY 2 : Back (+cardio post-workout & extra cardio session)
- DAY 3 : Legs (+cardio post-workout & extra cardio session)
- DAY 4 : Biceps & Triceps (+cardio post-workout & extra cardio session)
- DAY 5: Rest
(REPEAT)
Right Click – Save Target As to Download
DOWNLOAD HERE
Hope you like it. Post your questions or comments below!
Great workout thanks Dave
Vegas!! Awesome workout man, way to overdeliver again.
This is a ‘Hardcore’ workout..hmmm, I wonder if there is another ‘Hardcore’ MUSCLE Building workout out there?! haha. I guess everyone will just have to wait for that one eh?
Thanks for sharing. Your readers are in good hands
thanks brother!
Hi Dave,
This looks like a great body split workout. Would you suggest this for women as well? Several online trainers promote full body workouts for women, but others say their is no difference between workouts for men vs. women.
Thanks for your input. Oh, and I made the Chicken Nuggets, they were really really awesome!
Idk what workouts he has in there cuz I didn’t bother looking at it. I’m already in an awesome weight training program called “Adonis Index” (Just for men). but the people who made this program are also in the process of making another program just for women called “Venus Index” which will be released sometime in september from what I have heard. You should definitely check it out.
Thanks Charles, I’ll check it out
Just so you know, I think they said it will be released sometime near the end of september.
Hi Rochelle,
Great question!
A lot of unexperienced trainers will say that women should do stuff like whole body workouts, plyos, etc…
Why should women exercise differently and less hard than men? Total nonsense to me.
Women are afraid to become ”bulky”, which is understandable, but less than likely to happen. Women can’t build muscles like men do (mostly because of testosterone and other hormones).
So no worries Rochelle, you work hard in the gym, you won’t become big and muscular… if you do, you’ll be the first one! lol
Great workout Dave. Looks pretty hard core, gonna give it a shot, Thanks
Thanks so much for the Workout. I am going to power my workouts thanks to you!
Looks a great program but…I have no time to go to the gym. Is there any way to do it with dumbells at home? I have a Bowflex set
you can absolutely tweak it with your available equipment. The goal here is to have a working set fallowed by a superset… and to keep it intense
Thanks a million Dave!
One question dave, what will I do in Saturday and Sunday?
John,
It’s a 4 days on – 1 day off routine:
Example:
Monday: Day 1
Tuesday: Day 2
Wednesday: Day 3
Thursday: Day 4
Friday: OFF
Saturday: Day 1
Sunday: Day 2
Monday: Day 3
Tuesday: Day 4
Wednesday OFF
Thursday: Day1
(etc….)
you just repeat the cycle.
Hope that helps!
Yes..Copy that dave, thanks a lot..
This looks great – I plan to try it. Is there somewhere to see a video or diagram of some of the exercises? I’ve never heard of a hack squat, etc.
Thanks!
Hi Laura!
If you type the name of the exercise on google, you will more than likely find the description of the exercise
Hey hows it going dave? I just wanted to ask you a question, Im 18 ive been working out for 4 years now, im about 220 lbs and i want to lose more weight, I used to weigh 265 lbs and I wanted to know what are the best fat burning routines or exercises? This one sounds great, im gonna give it a try. But plz reply.
Hi Kevin,
First of all, congrats on your weight loss! that’s awesome!
The key to fat loss in my opinion is to go on a low/moderate carbs, moderate fats and high protein diet. You can take vegas diet as a template…
You also need to burn calories from exercise… that’s why I usually do lot more cardio when I’m in fat loss mode, and go on a high intensity training routine. Again, this 4 week workout is a good example.
hope that helps bro
Awesome! Thanks!
Hi Dave,
Why do you do cardio on an empty stomach? Just curious. I usually hear to at least have something in your stomach before working out. Thanks.
Thats great, I havent pushed my legs that much in a while, happy to have the reason to do it.
Thanks Muscle Cook!
PS. ever post any vegan recipes?
Hey Dave man, great workout here – I like!!
Right now though, I’m concentrating on putting on some muscle mass before burning any more fat – at least for the next couple of months.
This workout looks like it would be really awesome for muscle building too (so long as you remove most of the cardio). What do you think – should I use it for bulking and any modifications you would recommend if so?
Thanks,
Jack
Hey Jack,
Yes it’s also good for muscle building. Just do less cardio
Dave…
Looks like a great split routine and I am thinking of trying it. I am 6′5″ and weigh in at about 255lbs and would like to get to 240-245….sitting at 12-14% BF right now and would like to see that at 10%.
Wondered why you would put chest and shoulders together instead of chest and bi’s….only reason I ask is because most of what I have seen/done involves the “push – pull” methods ….chest/bi’s, back/tri’s, ham’s/quad’s, shoulder’s/calves, rest.
Just thinking out loud and would love your feedback as to why you did this setup. By the way….LOVE the home made protein bars…been searching for a good recipe and this one kicks ass!! Thx
Brad
Hey Dave! I know that for cardio you usually recommend doing about 25mins of HIIT post-workout, and about 30mins of steady state on an empty stomach in the morning. But which, in your opinion, is more effective? If someone only has time to do one or the other, which is the best choice?
Thanks!
to be honest I find them both effective…. but I’ve seen better results with HIIT (both post workout or first thing in the morning)
dang kid!!! that vegas routine had me almost sick!!! dunno if it was because i need to take in more carbs or what..but, it was hard to almost stay standing up..and it wasn’t even the leg routine it was the upper body one…good stuff brotha!!!
Yo Dave i cannottttt thank you enough bro! I downloaded this workout forever ago and finally started it 2 weeks ago.. While using diet principles from one of Vince Delmontes books and these workouts I’ve literally never looked so good in my life. It’s helping me shed fat faster than anything I could ever imagine. I’ve done Insanity, FPFL, FPFL 2.0, and another one of Vinces programs and none of them even compared to how well this is working for me. So thank you again. I had to share the results since you are the reason for them =) You seriously are the man!.