Your Workouts Reviewed: Free Weight Fat Burner

Free weight fat_teaser

Everyone’s got a workout of their own—their “go-to” routine. But is your routine good enough? We asked our Men’s Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.


Workout Submission

Jacob Wetzel: Men’s Fitness Facebook Friend

Monday & Thursday

        Bench Press – 4×5
        Incline Bench Press – 3×8
        Shoulder Press – 3×8
        Push-ups/Inverted Row – 3×15/3×10
        Front/Lateral/Rear Delt Raises – 3×12 each lift
        Dips – 3xFailure
        Skull Crushers/Triceps Extension – 3×10/3×12

        Squat – 3×5
        Glute Ham – 4×8
        Single Leg Squats/DB Chest Fly- 3×8/3×12
        Pull-ups – 3xFailure
        Lat Pull Down – 3×10
        Barbell Biceps Curl – 3×10
        Abs Circuit – Sit-ups/Side Bends/Leg Raises- 3×25/15/Failure

        Deadlift – 3×5
        Glute Ham – 4×8
        Single Leg Squats/DB Incline Chest Fly – 3×8/3×12
        Pull-ups – 3xFailure
        Lat Pull Down – 3×10
        Barbell Biceps Curl – 3×10
        Abs Circuit- Sit-ups/Russian Twist/Leg Raises – 3×25/15/Failure


Expert Assessment #1

Rob Sulaver C.S.C.S. is the owner and founder of and the trainer in our Transformassacre Part II. Follow Sulaver on Twitter @BandanaTraining and Bandana Training on Facebook

Pros: “I like that you’ve given some thought to your overall routine. Your volume is impressive—this program will definitely help pack on some lean muscle. And your using f’in awesome lifts – squat, dead, bench, pulls, dips – these are staples to any smart program. The fact that you hate cardio makes me smile. No worries there, as many body builders will attest, you can get shredded with heavy weights and a clean diet. No cardio necessary.”

Cons: “3×5, 4×5, 3×8, 3×15, 3xFailure, 3×25—in the name of Weider, you’ve got damn near every set x rep range in this program. As a general rule, you can develop two strength qualities at a time AND one of those two should be emphasized in a program. That means ONE to TWO set x rep schemes (of course, there are exceptions to this—but follow the rules before you break them). You’re also doing 26 sets of chest specific work per week (NOT including dips) and 3 sets of squats. 26 vs 3. Keep this routine going, you’ll eventually topple over. “

Comments: “First of all, clean up your rep ranges. Stick with 4×8 for all of your big lifts (this could change in four weeks or so). Your auxiliary blocks can be 3×12. To balance out your routine, pair up squats and S.L. squat with your bench (on Mon & Thur) and keep your deadlifts and glute/ham with your upper-pull day (Tue & Fri). Also, get rid of the random-ass DB incline chest fly on Tue and Fri and the inverted row on Mon and Thur. That gives you a total body push and a total body pull day twice per week—a solid recipe for an equally solid physique.”


Expert Assessment #2

Dan Trink C.S.C.S., CPT is the Director of Personal Training Operations at Peak Performance NYC. Check out Trink’s website: Follow Trink on Twitter: @TrinkFitness.

Pros: “Big movements like bench press, squats, deadlifts and pull-ups? Check. A variety of rep ranges targeted to make you stronger and bigger? Check. Doing an equal amount of lower body and upper body work? Check. Using mainly free weights? Check. You hate cardio? Check. I think I just found my new workout partner.”

Cons: “Your rep ranges are a little all over the place. When designing a training program you really want to pick a primary objective and maybe a secondary objective, for example strength as a primary with hypertrophy as a secondary. You have strength (4×5), hypertrophy (3×8) and strength-endurance (3×12) all lumped into the same program. Get more focused. And speaking of focus, why do all your push exercises targeting chest and shoulders get their own day but legs, back, bi’s and abs all have to share a day? Unless chest and shoulders are weaknesses you are trying to bring up (which is really rare—most people are weaker in their backs and legs) make sure all your prime movers are getting an equal share of the work.”

Comments: “You have some solid movements and you are definitely getting in a ton of volume which is ideal for packing on muscle. You would benefit from a bit more organization in your program. Why not try two upper body days (maybe built on bench press and rows one day and pull-ups and military press the other) and two lower body days (squats and glute-ham raise on the first and deadlift and lunges the next). Fill in those workouts with some accessory lifts that you are already including and you’ll get bigger and more shredded than a double pulled pork sandwich. Just don’t actually eat the sandwich.”


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