If you are looking to maintain and develop lean muscle mass but stay lean and burn a decent amount calories from a weights workout, this is the workout for you. I have been doing this workout for 4 weeks and have never felt stronger and have lost 2 notches on my belt. Obviously your diet is also important and is a key figure in any exercise plan.

Instructions:

The whole point of this workout is to limit the rest time between sets of this workout so your heart rate stays up and there is more pressure on your muscles to perform. The workout works as a full upper body workout and all exercises can be done with equipment that is found at most gyms.

Start with CHEST.

Start with a Chest Press Machine, preferably with Pin Weights. Start at the lowest weight (usually 5kgs) and do 12-15 reps. With no rest, quickly move the pin to the highest weight you are comfortable with and do 12-15 reps. Repeat on 5kgs then go done in weight each time until you are back to 5kgs. Remember to go light then heavy and repeat.

Do the same thing on cable crossovers and then again with the Pec Deck. I will warn you, this will hurt but you will have an unbelievable pump straight after.

Have a 1-2 minute rest and continue to SHOULDERS.

This will be changing once again as your shoulders and arms will be fatigued from your chest workout but don't give up. Start with a Shoulder Press Machine with Pin Weights so it is easy to adjust. Continue on the same plan with 12-15 Reps on light then heavy then repeat. This is the only Shoulder specific exercise you will need to do.

Have a 1-2 minute rest and continue to BACK.

For the Back we will be doing something slightly different, we will be using the Weights Rower and be doing 2 sets of 20 Reps. For the first set do the weight your are most comfortable with (push yourself) and get out those 20 reps. Have a 25 sec break in between sets and go for a second set with one weight pin lighter and do 20 reps. By this stage you will be really it but it's important you continue. This is the only exercise you need for back but if you feel you need more feel free to add in a few sets of Lat Pull Downs.

Have a 1-2 minute rest and continue to TRICEPS.

Your Triceps will be sore already so for this exercise you may feel the pain, but then again, NO PAIN, NO GAIN! Go over the Cable Cross Machine and take over one side, get a straight bar and situate it at the top of the machine, push down completely to a 180 degree angle, hold for 1-2 seconds and slowly release back to a 90 degree angle and repeat for once again 12-15 reps. Starting on Heavy and going to Light once again. Your tricep muscle will feel like it is about to rip off the bone but it will be worth it.

Have a 1-2 minute rest and continue to BICEPS.

For our last exercise you will again be using the same equipment as you did for Triceps. This time make sure the straight bar is at the bottom of the machine and continue with bicep curls. You should be once again doing 12-15 reps, starting on Heavy and going to Light is the key.

You are now done and I'm sure you will feel sore tomorrow or the next day, your body will get use to it though so don't be discouraged. Have a protein supplement after to help with your recovery.