ABB's Build Muscle & Burn Fat Workout

Summer's fast approaching. Knowing you want to look your absolute best for swimsuit season, the ABB team offers this challenging weekly workout designed to help you build muscle while burning fat. It's the perfect complement to a dialed-in diet featuring slow-burning carbs, healthy fats and plenty of muscle building protein.

We recommend getting in about 30 minutes of cardio conditioning 5 times a week, either first thing in the morning or after weight training. Give yourself between 1 and 2 minutes between sets to catch your breath!

Monday -- Leg Day

Leg Extensions

2 Warm-Up Sets of 8-10 Reps
3 Sets 20-25 Reps
1 Drop Set to Failure

Leg Press

3 Sets of 30 Reps
1 Drop Set to Failure

Dumbbell Lunges

3 Sets of 12-15 Reps for Each Leg

Stiff Leg Deadlifts

3 Sets of 12-15 Reps

Leg Curls

2 Sets to Failure

Tuesday -- Chest, Triceps & Abs

Incline Dumbbell Flyes

1 Warm-Up Set of 10 Reps
3 Sets of 12-15 Reps

Hammer Machine Bench Press

1 Warm-Up Set of 10 Reps
3 Sets of 12-15 Reps

Cable Cross-Overs

3 Sets of 15 Reps

Superset

1) Pushups to Failure for 3 Sets
2) Dumbbell Flyes for 3 Sets of 12 Reps

Triceps Pushdowns

1 Warm-Up Set of 10 Reps

Superset

1) Triceps Pushdowns 3 Sets of 12-15 Reps
2) Dips 3 Sets of 12 Reps

Overhead Tricep Extensions (Rope)

3 Sets of 15 Reps
1 Drop Set of 20 to Failure

Abdominal Work

Weighted Crunches: 4 Sets of 30 Reps
Planks: 3 Sets for 1-2 Minutes Each
Hanging Leg Raises: 2 Sets of 25 Reps

Wednesday -- No Weights, Only Cardio

Thursday -- Back & Biceps

Wide Grip Pull-Ups

1 Warm-Up Set of 10 Reps
3 Sets of 15 Reps

Superset

1) Wide Grip Pulldowns 4 Sets of 15 Reps
2) Seated Cable Rows 4 Sets of 15 Reps

T-Bar Rows

3 Sets of 10-12 Reps

Hammer Curls

1 Warm-Up Set of 10 Reps
3 Sets of 15-20 Reps

Superset

1) Barbell Curls 4 Sets of 12-15 Reps
2) Cable Hammer Curls (Rope) 3 Sets of 20 Reps

Friday -- Shoulders, Calves & Abs

Dumbbell Shoulder Press

2 Warm-Up Sets of 10 Reps
3 Sets of 12-15 Reps

Front Dumbbell Raises

1 Warm-Up Set of 10 Reps
3 Sets of 12-15 Reps

Incline Lying Dumbbell Side Lateral Raises

4 Sets 15-20 Reps

Superset

1) Upright Rows 4 Sets of 12-15 Reps
2) Dumbbell Shrugs 4 Sets of 15 Reps

Superset

1) Seated Calf Raises 3 Sets of 25-30 Reps
2) Standing Calf Raises 3 Sets of 20 Reps

Weighted Crunches

3 Sets of 20 Reps

Seated Twists

100 Twists Per Side

Sat & Sunday -- Off