It's all about the Lactic Acid

How about accelerating your body's fat loss process without losing the muscle mass you have worked hard to gain!! as a matter of fact you might end up gaining more muscles...sounds interesting right? Scientific researches have proven that combining lower body exercises with upper body ones (the German Body Composition workout is a great example on that) raises the lactic acid levels in your blood which in turn increases the growth hormone and testosterone secretion in your body. While the growth hormone helps you gain more muscles the testosterone breaks down the fat and gets you leaner...

Still on the couch? Come on get to work, pick 2 lower body exercises let's say  Dead Lifts(A1) and Elevated Split Squats(A2), another 2 upper body exercises like "dumbbell" Bench Press(B1) and  narrow grip Pull Ups(B2) and 2 arms exercises like "dumbbell" Biceps Curl (A3) and Triceps Skull crusher(B3)

Day One: Alternate A1 with B1 , rest  30-45 seconds between sets and do 3 sets of 10-12 reps. Take a 2-3 minutes break , move to A2and B2 to do exactly what you did with A1and B1,  finally take another 2-3 minutes break before repeating the same process with A3and B3.

We're not done yet!! These were the exercises for your "Day One" training and since I know that you are too lazy to pick any exercises for your "Day Two" training then I'm gonna do it for you..your 2  lower body exercises are Romanian Dead Lifts(A1) and Squats(A2), your 2 upper body exercises are Incline "dumbbell" Bench Press(B1) and wide grip Pull Ups(B2) and your arms exercises are "dumbbell" Biceps Hammer Curl(A3) and Push Up Triceps(B3)...use these exercises to do your "Day Two" training, follow the same routine  like in "Day One"

This is how you gonna break this workout down: Mon: "Day One", Tue: off, Wed: "Day Two", Thur: off and Fri: "Day One"  then you start again on Mon with "Day two" and so on for 4-6 weeks.. Shorten your rests between sets by 10-15 seconds every  two weeks.

Please note that the above exercises are not for beginners but the workout plan itself could be used by anyone who is willing to train hard... So if you are a beginner who wanna  try this workout then simply  choose a different set of exercises for each day and hit the gym.