Lean Mass Monday – Cardio Before Weights

Happy Monday and welcome to another Mass Monday workout blog post. I’m actually changing the name of this series to Lean Mass Monday. Keep reading and you’ll find out why.

I plan to share my journey of ripping up a bit this summer. Now, I’m not looking to get skinny, and I’m hoping not to lose much (or any) muscle during the process. I really just want to shred up a little and burn fat.

So, I trained chest and biceps this morning but I reversed the order of a very important aspect of my training. I normally do cardio at the end of my workouts (after weight training). But this morning I reversed that order. Here’s the workout below.

Cardio > Chest > Biceps Workout

  • Cardio – Treadmill
    • 35 minutes / incline: 3 / speed: 3.4 – 3.6
  • Incline bench press
    • 4 x 10, 1 x 20
  • Hammer Strength chest press
    • 4 x 12, 1 x 20
  • Pec Dec flyes
    • 4 x 12
  • Preacher curls
    • 3 x 12 *triple drop on final set
  • Seated dumbbell curls
    • 3 x 10

About My Cardio

My cardio is nothing super intense. I walk in a slight incline for over 30 minutes. Lately, I’ve upped the speed a little. I alternate my speed throughout the session starting out at 3.4 and gradually raising it to 3.6. I then go back down to 3.5. I do this on a 3.0 incline.

I realize that’s a very subtle change but my goal for this session is to burn fat by burning calories from fat (as opposed to mere calories). This is what the steady, moderate pace does.



Jasons Instant Knockout Review - Pullups

Chest and Biceps

What I will tell you is that my weight training was more intense and difficult after doing cardio first. And of course my strength was not up to par. But I was still able to push a decent amount of weight. By no means did I go light.

I chose three exercises for chest and two for biceps. I extended the amount of sets for chest, which included a final set of 20 reps for incline bench and the Hammer Strength press. This technique ups the intensity and also helps burn fat by increasing your heart rate and burning more calories.

I hit some biceps after chest and with just those two exercises, I was pumped to the extreme. I ended preacher curls with a triple drop set. This made the dumbbell curls more difficult. I can truly say that I reached the point of complete muscle failure on these.

That wraps it up for this morning’s workout and this week’s Lean Mass Monday workout blog post. Hope you have a great week with hardcore workouts!

Train with Passion,



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