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Fat Burning Routine with a Multi Station Home Gym

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Most people are looking to build a strong and chiseled body but go about it completely wrong. Most guys are stuck following a traditional weight training program and will not get the results they truly are after. Instead you should consider following a circuit training regime.  With this style of training will gain optimal calorie burning and lean muscle building for your body. This workout is also incredibly time efficient, most workouts will only last 30-45 minutes. You will get better results in less time. Depending on your size and sex you can burn anywhere from 350-550 calories a workout. With this multi-set circuit training you will transform your body into a calorie burning, lean muscle building machine.Best of all you can do the entire workout on your multi station home gym. Here is a sample circuit workout to help you get started.

Day One: Chest, Shoulders, Abs

Circuit 1

Flat bench dumbbell chest press 3 sets x 12-15 repetitions

Dumbbell military press 3 sets x 10-12 repetitions

Reverse crunches 3 sets x 20-30 repetitions

Circuit 2

Incline dumbbell chest press 3 sets x 12-15 repetitions

Dumbbell side lateral raises 3 sets x 10-12 repetitions

Decline crunchess 3 sets x 20-30 repetitions

Circuit 3

Dumbbell flies 3 sets x 15 repetitions

Dumbbell front shoulder raises 3 sets x 12 repetitions

Oblique crunches 3 sets x 20 repetitions

Day Two: Back, Biceps, Legs

Circuit 1

Dumbbell rows 3 sets x 12-15 repetitions

Dumbbell pullovers 3 sets x 12-15 repetitions

Sumo squats 3 sets x 15-20 repetitions

Circuit 2

Cable lat. Pull downs 3 sets x 12-15 repetitions

Low cable rows 3 sets x 12-15 repetitions

Cable curls 3 sets x 10-12 repetitions

Circuit 3

Dumbbell hammer curls 3 sets x 10-12 repetitions

Bent over dumbbell rows 3 sets x 12-15 repetitions

Hyperextensions 3 sets x 15 repetitions

Day 3: Triceps, Legs, Abs

Circuit 1

Triceps cable pushdowns 3 sets x 12-15 repetitions

Leg extensions 3 sets x 15-20 repetitions

Seated or standing calve raises 3 sets x 20-30 repetitions

Circuit 2

Bench dips or dumbbell kickbacks 3 sets x 15-20 repetitions

Dumbbell alternating step lunges 3 sets x 10 repetitions

Dumbbell stiff legged dead lifts 3 sets x 12-15 repetitions

Circuit 3

Leg press (Light) 3 sets x 15-20 repetitions

Dumbbell single leg calve raises 3 sets x 15 repetitions

Abdominals-knee raises 3 sets x 20-30 repetitions

This is just a sample circuit workout. There are no hard set rules when it comes to creating your own circuit routines. The top goal is to burn fat and build lean muscle. There in no more efficient way to accomplish this than following a circuit routine. Use the above workout plan as an outline for creating your own personal circuit training. Learn more about improving your fitness at homegymmachinesdirect.com.

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Filed Under: Fitness and Mobility Tagged With: circuit workout, home gym machines, lean muscle building machine, Multi Station Home Gym, multi-set circuit training

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