5 Full-Time Fat-Blasting Workouts: Weight Training For Fat Loss!

Although there are many benefits of cardio for fat loss, this article covers various weight training programs to lose fat. Use these 5 routines to fire up your fat loss!

Weight Workouts To Lose Fat

You live a fit lifestyle year-round but sometimes we realize the occasional junk food begins to show its effects. Being the educated fitness diva, you know it's time to start dieting and cater your workout to achieve your goal.

But for some reason when we women decide it's time to lose fat, the first thing we tend to do is jump onto cardio, and weight training is not prioritized.

Whether it's because the calorie burning advantages aren't recognized, we think weight training is to build muscle and not burn fat, we think we can't focus on lifting and losing fat at the same time, we don't know how to do an efficient weight training program, or whatever the reason. Somehow we tend to put the weights back on the rack when we want to focus on losing fat.

Women Should Not Shy Away From Heavier Weights.
eight training burns fat.

Although there are many benefits of cardio for fat loss, this article covers the advantages of using various weight training programs to lose fat.

24/7 Metabolism Boost

First off, I'll repeat what you've probably heard many times: "Muscle burns fat". But what does that mean? Well, muscle doesn't exactly burn fat but more accurately muscle raises your Resting Metabolic Rate (RMR).

Adipose tissue (i.e. fat) takes no energy to sit on your body, that's why once it's there it will stay there until you exert enough energy to start using it as your energy source. Skeletal muscle tissue is called "active tissue" because it requires energy to maintain itself. To just sit on your body, each pound of muscle on your body uses about 30-60 calories per day.

RMR Calculator


Height
Weight
Age & Gender



Calories

With the right diet and workout, every female is capable of putting on 5 pounds of muscle in a year. If we estimate that your metabolism would use 50 calories per day to sustain that muscle, this means you will burn 250 more calories every day (50 calories/day x 5 pounds). With a pound of fat requiring you to burn 3,500 calories, you will lose 26 pounds in a year without spending an extra minute on cardio. ([250 calories/day x 365 days/yr]/3,500 calories/pound of fat).

Now as ladies, sometimes we brush off this advice because we don't want to get "big" or "bulky." Our society is familiar with how much 5 pounds of fat is. We see how our bodies change when we gain or lose 5 pounds of fat. What is unfamiliar to us is what 5 pounds of muscle is. Muscle is much more dense than fat.

At most gyms the trainers have a replica of 5 pounds of fat and 5 pounds of muscle. I encourage you to ask a trainer that works there or the front desk person if you could take a look at it. You'll be surprised by the volume difference and you will see there is no need to worry about adding 5 pounds of muscle.

The Afterburn

That hour of cardio was great to burn that stored energy, but when you're done on the cardio machine you're done burning calories. Weight training, on the other hand, keeps your metabolism at an elevated energy use rate for about an hour after you're done. Another bonus to weight training!

Exercise science calls this afterburn effect Excess Post-exercise Oxygen Consumption (EPOC)1. This means that after weight training the body continues to need oxygen at a higher rate.2 But that's a topic for an article in itself.

Weight Workout #1: Hit It Heavy

Muscle tissue growth is only stimulated when pressure is applied to it. If you use light weights and do rep after rep, your muscle will never have the stress applied to it that it needs to respond too. This means that although you eat cleaner and are on a reduced-calorie diet, your muscles will not grow.

Many dieters lighten up on their weight because they feel heavy is needed only during a bulking phase, and female dieters especially don't want to lift heavy for fear of getting bigger rather than smaller. These are myths to say the least.

Women should not shy away from heavier weights because we do not have enough testosterone to get the physique of a bodybuilder.

Women Should Not Shy Away From Heavier Weights.
Women should not shy away from heavier weights.

Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat-burning muscle.

This workout uses mostly free weights because machines are designed to target individual muscle groups. This reduces the total amount of muscle involved in moving the weight. The exercises will be mostly compound to recruit more muscle fibers to work and release muscle-building and fat-burning hormones. Also, stay on your feet rather than sitting or lying down for as many exercises as possible.

Overview
Monday: Chest/Back
Chest

Decline Bench Press (chest)

3 sets of 10 reps
Decline Bench Press Decline Bench Press

Incline Bench Press (chest)

3 sets of 10 reps
Incline Bench Press Incline Bench Press

Flat Bench Press (chest)

3 sets of 10 reps
Flat Bench Press Flat Bench Press

Cable Cross Over (chest)

3 sets of 10 reps
Cable Crossover Cable Crossover

Dumbbell Flyes (chest)

3 sets of 10 reps
Dumbbell Flyes Dumbbell Flyes

Back

Stiff Leg Dumbbell Deadlift (lower back)

3 sets of 10 reps
Dumbbell Deadlift Dumbbell Deadlift

Hyperextensions (lower back)

3 sets of 10 reps
Hyperextensions Hyperextensions

Bent Over Dumbbell Row (middle back)

3 sets of 10 reps
Bent Over Dumbbell Row Bent Over Dumbbell Row

T-Bar Row (middle back)

3 sets of 10 reps
T-Bar Row T-Bar Row

Lat Pulldown (lats)

3 sets of 10 reps
Lat Pulldown Lat Pulldown

Pullup (lats)

3 sets of 10 reps
Pullup Pullup
Tuesday: Delts/Abs
Delts

Arnold Press (delts)

3 sets of 12 reps
Arnold Press Arnold Press

Dumbbell Press (delts)

3 sets of 12 reps
Dumbbell Press Dumbbell Press

Dumbbell Lateral Raises (delts)

3 sets of 12 reps
Dumbbell Lateral Raises Dumbbell Lateral Raises

Dumbbell Rear Delt Row (delts)

3 sets of 12 reps
Dumbbell Rear Delt Row Dumbbell Rear Delt Row

Abs

Plate Twists (abs)

3 sets of 30 reps
Plate Twist Plate Twist

Hanging Knee Raises (abs)

3 sets of 30 reps
Hanging Knee Raises Hanging Knee Raises
Wednesday: Biceps/Triceps
Biceps

Hammer Curls (bi's)

3 sets of 10 reps
Hammer Curls Hammer Curls

Dumbbell Incline Curls (bi's)

3 sets of 10 reps
Dumbbell Incline Curl Dumbbell Incline Curl

One Arm Preacher Curls (bi's)

3 sets of 10 reps
One Arm Preacher Curl One Arm Preacher Curl

Triceps

Kick Backs (tri's)

3 sets of 10 reps
Kick Back Kick Back

Weighted Bench Dips (tri's)

3 sets of 10 reps
Weighted Bench Dips Weighted Bench Dips

Pushups - close tricep position (tri's)

3 sets of 10 reps
Pushups Pushups
Thursday: Quads/Abs
Quads

Barbell Squat (quads)

3 sets of 10 reps
Barbell Squat Barbell Squat

Walking Lunges (quads)

3 sets of 10 reps
Walking Lunges Walking Lunges

Leg Press (quads)

3 sets of 10 reps
Leg Press Leg Press

Abs

Ab Roller (abs)

3 sets of 30 reps
Ab Roller Ab Roller

Decline Crunch (abs)

3 sets of 30 reps
Decline Crunch Decline Crunch

Crunches (abs)

3 sets of 30 reps
Crunches Crunches
Friday: Hams/Calves
Hams

Roman Deadlifts (hams)

3 sets of 12 reps
Roman Deadlifts Roman Deadlifts

Seated Leg Curls (hams)

3 sets of 12 reps
Seated Leg Curls Seated Leg Curls

Lying Leg Curls (hams)

3 sets of 12 reps
Lying Leg Curl Lying Leg Curl

Calves

Standing Calf Raise (calves)

3 sets of 15 reps
Standing Calf Raises Standing Calf Raises

Donkey Calf Raises (calves)

3 sets of 15 reps
Donkey Calf Raises Donkey Calf Raises

Smith Machine Reverse Calf Raises (calves)

3 sets of 15 reps
Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises

Weight Workout #2: Lighten Up And Speed It Up

Doing higher reps with moderate weight could be beneficial for several reasons when it comes to fat loss. The muscle fibers used during high reps are slow-twitch muscle fibers. These hold less glycogen, therefore less glycogen will be depleted from the body during the workout. This is important for keeping the muscles full and the metabolism high.

Also, the increased lactate from high-rep training supports growth hormone (GH) output which is also a key hormone for losing fat.

Slow-twitch fibers also recover faster between sets than fast-twitch fibers. This will make it possible for adherence to using shorter rest intervals, and keep the heart rate up throughout the workout; hence burning more fat.

The same concept of using mostly free weights and compound exercises as the heavy weight workout also applies to the lower-weight, high-rep workout above. Therefore, the same exercises can be applied but the weight needs to be adjusted to allow for more sets and reps.

Overview
Monday: Chest/Back
Chest

Decline Bench Press (chest)

4 sets of 15 reps
Decline Bench Press Decline Bench Press

Incline Bench Press (chest)

4 sets of 15 reps
Incline Bench Press Incline Bench Press

Flat Bench Press (chest)

4 sets of 15 reps
Flat Bench Press Flat Bench Press

Cable Cross Over (chest)

4 sets of 15 reps
Cable Crossover Cable Crossover

Dumbbell Flyes (chest)

4 sets of 15 reps
Dumbbell Flyes Dumbbell Flyes

Back

Stiff Leg Dumbbell Deadlift (lower back)

4 sets of 15 reps
Dumbbell Deadlift Dumbbell Deadlift

Hyperextensions (lower back)

4 sets of 15 reps
Hyperextensions Hyperextensions

Bent Over Dumbbell Row (middle back)

4 sets of 15 reps
Bent Over Dumbbell Row Bent Over Dumbbell Row

T-Bar Row (middle back)

4 sets of 15 reps
T-Bar Row T-Bar Row

Lat Pulldown (lats)

4 sets of 15 reps
Lat Pulldown Lat Pulldown

Pullup (lats)

4 sets of 15 reps
Pullup Pullup
Tuesday: Delts/Abs
Delts

Arnold Press (delts)

3 sets of 20 reps
Arnold Press Arnold Press

Dumbbell Press (delts)

3 sets of 20 reps
Dumbbell Press Dumbbell Press

Dumbbell Lateral Raises (delts)

3 sets of 20 reps
Dumbbell Lateral Raises Dumbbell Lateral Raises

Dumbbell Rear Delt Row (delts)

3 sets of 20 reps
Dumbbell Rear Delt Row Dumbbell Rear Delt Row

Abs

Plate Twists (abs)

3 sets of 50 reps
Plate Twist Plate Twist

Hanging Knee Raises (abs)

3 sets of 50 reps
Hanging Knee Raises Hanging Knee Raises
Wednesday: Biceps/Triceps
Biceps

Hammer Curls (bi's)

3 sets of 15 reps
Hammer Curls Hammer Curls

Dumbbell Incline Curls (bi's)

3 sets of 15 reps
Dumbbell Incline Curl Dumbbell Incline Curl

One Arm Preacher Curls (bi's)

3 sets of 15 reps
One Arm Preacher Curl One Arm Preacher Curl

Triceps

Kick Backs (tri's)

3 sets of 15 reps
Kick Back Kick Back

Weighted Bench Dips (tri's)

3 sets of 15 reps
Weighted Bench Dips Weighted Bench Dips

Pushups - close tricep position (tri's)

3 sets of 15 reps
Pushups Pushups
Thursday: Quads/Abs
Quads

Barbell Squat (quads)

3 sets of 15 reps
Barbell Squat Barbell Squat

Walking Lunges (quads)

3 sets of 15 reps
Walking Lunges Walking Lunges

Leg Press (quads)

3 sets of 15 reps
Leg Press Leg Press

Abs

Ab Roller (abs)

3 sets of 50 reps
Ab Roller Ab Roller

Decline Crunch (abs)

3 sets of 50 reps
Decline Crunch Decline Crunch

Crunches (abs)

3 sets of 50 reps
Crunches Crunches
Friday: Hams/Calves
Hams

Roman Deadlifts (hams)

3 sets of 15 reps
Roman Deadlifts Roman Deadlifts

Seated Leg Curls (hams)

3 sets of 15 reps
Seated Leg Curls Seated Leg Curls

Lying Leg Curls (hams)

3 sets of 15 reps
Lying Leg Curl Lying Leg Curl

Calves

Standing Calf Raise (calves)

3 sets of 30 reps
Standing Calf Raises Standing Calf Raises

Donkey Calf Raises (calves)

3 sets of 30 reps
Donkey Calf Raises Donkey Calf Raises

Smith Machine Reverse Calf Raises (calves)

3 sets of 30 reps
Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises

Weight Workout #3: Circuit Training

Circuit training is a hybrid type of interval training where anaerobic (lifting) is combined with aerobic (cardio) exercise, using higher reps and lighter weights.

In your daily circuit you will do one set on a machine, then move to do a set on another machine, and on like that 'till you complete the circuit, jump on a cardio machine for 10 minutes, and return to your first machine, with no rest in between.

Anaerobic and aerobic exercise each provide their own unique physiological benefits. A unique advantage that circuit training has is it combines both. Fast-twitch muscles are used primarily in anaerobic explosive exercises, while slow-twitch muscles are used primarily in aerobic endurance exercises.3

One thing to keep in mind is that you'll use at least 2 machines at a time. Remember to be courteous at the gym and only do circuit training during off hours. Gym edict does not allow you to claim more than one station while there are other people wanting to get through their workout as well.

Overview
Monday: Chest/Hams
3 Circuits, 15 Reps Each
Incline Dumbbell Bench Press Incline Dumbbell Bench Press

Flutter Kicks (hams)


Flutter Kicks Flutter Kicks
Dumbbell Pullover Dumbbell Pullover
Lying Leg Curls Lying Leg Curls
Decline Dumbell Flyes Decline Dumbell Flyes
Roman Deadlifts Roman Deadlifts

Butterflyes (chest)


Butterflyes Butterflyes
Seated Leg Curl Seated Leg Curl
Tuesday: Delts/Abs
3 Circuits (Delts 15, 12, 10 reps; Abs 30 reps)

Air Bike (abs)


Air Bike Air Bike
Military Press Military Press
Ab Crunch Ab Crunch

Lateral Raise (delts)


Lateral Raise Lateral Raise
Cross-Body Crunch Cross-Body Crunch
Bent Over Rear Delt Raises Bent Over Rear Delt Raises

Butt-Ups (abs)


Butt-Ups Butt-Ups

10 minutes on treadmill


Treadmill Treadmill
Wednesday: Biceps/Quads
3 Circuits 15 reps per station
Hack Squat Hack Squat
Preacher Curl Machine Preacher Curl Machine

Leg Extension (quads)


Leg Extension Leg Extension
Dumbbell Curl Dumbbell Curl

Hack Squat (quads)


Hack Squat Hack Squat

EZ Bar Curls (bi's)


EZ Bar curls EZ Bar curls
Lying Machine Squat Lying Machine Squat
Cable Rope Hammer Curls Cable Rope Hammer Curls

10 minutes on elliptical


Elliptical Elliptical
Thursday: Triceps/Abs
3 Circuits (Triceps 15 reps; Abs 30 reps)

Bench Dip (tri's)


Bench Dip Bench Dip
Ab Crunch Ab Crunch

Dip Machine (tri's)


Dip Machine Dip Machine
Cross-Body Crunch Cross-Body Crunch
Tricep Extension Tricep Extension

Butt-Ups (abs)


Butt-Ups Butt-Ups

10 minutes on step mill


Step Mill Step Mill
Friday: Back/Calves
3 Circuits (15 reps per station)
Seated Cable Row Seated Cable Row

Pullups (lats)


Pullups Pullups
Seated Calf Raises Seated Calf Raises

T-Bar Row (middle back)


T-Bar Row T-Bar Row
Smith Machine Bent Over Smith Machine Bent Over
Standing Calf Raises Standing Calf Raises

Back Extensions (lower back)


Back Extensions Back Extensions
Standing Dumbbell Calf Raises Standing Dumbbell Calf Raises
Stiff Leg Barbell Good Mornings Stiff Leg Barbell Good Mornings

10 minutes on stair master


Stairmaster Stairmaster

Weight Workout #4: Double Up

Training muscles twice a week benefits not only from more-frequent training but also the split lets you focus on intensity variation. Meaning, the first workout in the week will emphasize heavier weights and fewer reps while the second workout in the week will focus on moderate weight and higher reps.

Overview
Monday: Shoulders/Back/Calves
Shoulders

Overhead Barbell Press (delt)

3 sets of 10 reps
Overhead Barbell Press Overhead Barbell Press

Bent Over Lateral Raise (delt)

3 sets of 12 reps
Bent Over Laterak raises Bent Over Laterak raises

Upright Row (delt)

3 sets of 10 reps
Upright Row Upright Row

Back

Pullups (back)

3 sets of 10 reps
Pullups Pullups

Bent Over Barbell Row (back)

3 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

Seated Cable Row (back)

3 sets of 10 reps
Seated Cable Row Seated Cable Row

Smith Machine Bent Over Row (back)

3 sets of 10 reps
Smith Machine Bent Over Row Smith Machine Bent Over Row

Calves

Standing Calf Raises (calves)

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raises (calves)

3 sets of 20 reps
Seated Calf Raises Seated Calf Raises
Tuesday: Quads/Hams/Abs
Quads

Barbell Squat (quads)

3 sets of 15 reps
Barbell Squat Barbell Squat

Walking Lunges (quads)

3 sets of 15 steps per leg
Walking Lunges Walking Lunges

Leg Extensions (quads)

3 sets of 15 reps
Leg Extensions Leg Extensions

Hams

Roman Deadlifts (hams)

3 sets of 15 reps
Roman Deadlifts Roman Deadlifts

Lying Leg Curls (hams)

3 sets of 15 reps
Lying leg Curls Lying leg Curls

Abs

Reverse Crunch (abs)

4 sets of 30 reps
Reverse Crunch Reverse Crunch

Cable Crunch (abs)

4 sets of 30 reps
Cable Crunch Cable Crunch

Hanging Leg Raises (abs)

4 sets of 30 reps
Hanging Leg Raises Hanging Leg Raises
Wednesday: Biceps/Triceps/Chest
Biceps

Barbell Curl (bi's)

3 sets of 10 reps
Barbell Curls Barbell Curls

Preacher Curls (bi's)

3 sets of 10 reps
Preacher Curl Preacher Curl

Incline Dumbbell Curls (bi's)

3 sets of 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Triceps

Dip Machine (tri's)

3 sets of 10 reps
Dip Machine Dip Machine

Overhead Tricep Extension (tri's)

3 sets of 10 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

Skull Crushers (tri's)

3 sets of 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Chest

Bench Press (chest)

3 sets of 12 reps
Barbell Bench Press-Wide Grip Barbell Bench Press-Wide Grip

Flat Bench Dumbbell Press (chest)

3 sets of 12 reps
Dumbbell Bench Press Dumbbell Bench Press

Incline Dumbbell Flyes (chest)

3 sets of 12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes
Thursday: Shoulders/Back/Calves
Shoulders

Overhead Barbell Press (delt)

3 sets of 10 reps
Overhead Barbell Press Overhead Barbell Press

Upright Row (delt)

3 sets of 10 reps
Upright Row Upright Row

Bent Over Lateral Raise (delt)

3 sets of 12 reps
Bent Over Laterak raises Bent Over Laterak raises

Back

Pullups (back)

3 sets of 10 reps
Pullups Pullups

Bent Over Barbell Row (back)

3 sets of 10 reps
Bent Over Barbell Row Bent Over Barbell Row

Seated Cable Row (back)

3 sets of 10 reps
Seated Cable Row Seated Cable Row

Smith Machine Bent Over Row (back)

3 sets of 10 reps
Smith Machine Bent Over Row Smith Machine Bent Over Row

Calves

Standing Calf Raises (calves)

3 sets of 20 reps
Standing Calf Raises Standing Calf Raises

Seated Calf Raises (calves)

3 sets of 20 reps
Seated Calf Raises Seated Calf Raises
Friday: Quads/Hams/Abs
Quads

Barbell Squat (quads)

3 sets of 15 reps
Barbell Squat Barbell Squat

Walking Lunges (quads)

3 sets of 15 steps per leg
Walking Lunges Walking Lunges

Leg Extensions (quads)

3 sets of 15 reps
Leg Extensions Leg Extensions

Hams

Roman Deadlifts (hams)

3 sets of 15 reps
Roman Deadlifts Roman Deadlifts

Lying Leg Curls (hams)

3 sets of 15 reps
Lying leg Curls Lying leg Curls

Abs

Reverse Crunch (abs)

4 sets of 30 reps
Reverse Crunch Reverse Crunch

Cable Crunch (abs)

4 sets of 30 reps
Cable Crunch Cable Crunch

Hanging Leg Raises (abs)

4 sets of 30 reps
Hanging Leg Raises Hanging Leg Raises
Saturday: Biceps/Triceps/Chest
Biceps

Barbell Curl (bi's)

3 sets of 10 reps
Barbell Curls Barbell Curls

Preacher Curls (bi's)

3 sets of 10 reps
Preacher Curl Preacher Curl

Incline Dumbbell Curls (bi's)

3 sets of 10 reps
Incline Dumbbell Curl Incline Dumbbell Curl

Triceps

Dip Machine (tri's)

3 sets of 10 reps
Dip Machine Dip Machine

Overhead Tricep Extension (tri's)

3 sets of 10 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

Skull Crushers (tri's)

3 sets of 10 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Chest

Bench Press (chest)

3 sets of 12 reps
Barbell Bench Press-Wide Grip Barbell Bench Press-Wide Grip

Flat Bench Dumbbell Press (chest)

3 sets of 12 reps
Dumbbell Bench Press Dumbbell Bench Press

Incline Dumbbell Flyes (chest)

3 sets of 12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Weight Workout #5: Supersets

The superset is a super-intensity technique for fat loss and muscle building. With these you just do two exercises back to back with no rest in between.

There are several reasons why supersets are more effective than doing the regular one station at a time with rests in between each set.

First, supersets increase Lactic Acid production[...]4. Also, supersetting is time efficient. By doing sets back to back you reduce your total workout time while still doing the same amount of work.

Video Guide: What is a Superset?
Watch The Video - 0:25


Supersetting involves doing two exercises with no rest in between.

Watch More From This Series Here.

Lastly, different superset combinations can help increase muscle-fiber activation. This means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping it develop faster.

Overview
Monday: Chest/Back
Repeat each superset 3 times, 12 reps
Flat Bench Press Flat Bench Press
Incline Dumbbell Press Incline Dumbbell Press

Incline Flyes (chest)

Incline Dumbbell Flyes Incline Dumbbell Flyes
Dumbbell Bench Press Dumbbell Bench Press

Elevated Cable Rows Elevated Cable Rows

Pullup (lats)

Pullup Pullup

T-Bar Row (middle back)

T-Bar Row T-Bar Row
Smith Machine Bent Over Smith Machine Bent Over

Back Extensions (lower back)

Back Extensions Back Extensions
Stiff Leg Barbell Good Mornings Stiff Leg Barbell Good Mornings
Tuesday: Quads
Repeat each superset 3 times, 12 reps

Squats (quads)

Barbell Full Squat Barbell Full Squat

Leg Extensions (quads)

Leg Extensions Leg Extensions

Leg Press (quads)

Leg Press Leg Press

Walking Lunges (quads)

Walking Lunges Walking Lunges

Cable Crunch (abs)

Cable Crunch Cable Crunch
Cross-Body Crunch Cross-Body Crunch

Decline Crunch Decline Crunch
Decline Reverse Crunch Decline Reverse Crunch
Wednesday: Hams/Calves
Repeat each superset 3 times, 15 reps

Flutter Kicks (hams)


Flutter Kicks Flutter Kicks
Roman Deadlifts Roman Deadlifts

Lying Leg Curls Lying Leg Curls
Seated Leg Curl Seated Leg Curl

Seated Calf Raises Seated Calf Raises
Standing Dumbbell Calf Raise Standing Dumbbell Calf Raise
Thursday: Biceps
Friday: Triceps
Repeat each superset 3 times, 12 reps
Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

Kick Backs (tri's)

Kick Back Kick Back

Pushups Pushups
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown
Saturday: Delts

Conclusion

As you can see, there are many ways to use weight-training workouts as your primary fat-burning workout. Because all of these are excellent routines, it's best to do all of these in a rotation. Maybe do 4 weeks using one work out, then move to the next one for 4 weeks, and so on.

Not only will you be doing a fat-blasting workout, by switching things around you'll keep your body from acclimating and will experience the advantages of each workout. With these great weight training programs, and a fat-trimming diet, you'll see the results you're looking for!

References:

  1. www.weighttrianing.about.com, 5-24-08
  2. www.drlenkravitz.com, 5-24-08
  3. www.csmngt.com, 5-24-08
  4. www.lehayward.com, 5-24-08