FAT TO FREEDOM

DOWNLOADS/VIEWS: 139/9229

RATING: 70 (FROM 11 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

lose weight, gain muscle.

CARDIO + CHEST AND ARMS 8 exercises, 1 hr 14 mins

Elliptical Training	0x0 reps	rest: 20s
Barbell Bench Press	3x10 reps	rest: 45s
EZ Bar Curl	3x10 reps	rest: 45s
Dumbbell Incline Fly	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Dumbbell Concentration Curl	1x10 reps	rest: 45s
Barbell JM Press	1x10 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

CARDIO + LEGS AND CORE 6 exercises, 1 hr 10 mins

CARDIO + SHOULDERS AND BACK 9 exercises, 1 hr 21 mins

Elliptical Training	0x0 reps	rest: 20s
Dumbbell Shoulder Press	3x10 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Barbell Cambered Row (Prone)	3x10 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Machine Assisted Pull-Up	1x10 reps	rest: 45s
Dumbbell Lateral Raise (Prone)	2x10 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

DAY OFF - REST 0 exercises, 0 min

CARDIO + CHEST AND ARMS 8 exercises, 1 hr 16 mins

Elliptical Training	0x0 reps	rest: 20s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 45s
Machine Fly	3x10 reps	rest: 60s
Barbell JM Press	3x10 reps	rest: 45s
EZ Bar Curl	1x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	1x10 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 20s

CARDIO + LEGS, CORE, SHOULDERS AND BACK 12 exercises, 1 hr 24 mins

Elliptical Training	0x0 reps	rest: 20s
Dumbbell Shoulder Press	3x10 reps	rest: 45s
Dumbbell One-Arm Row	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Barbell Cambered Row (Prone)	3x10 reps	rest: 45s
Dumbbell Shoulder Shrug	3x10 reps	rest: 30s
Machine Assisted Pull-Up	1x10 reps	rest: 45s
Dumbbell Lateral Raise (Prone)	2x10 reps	rest: 45s
Smith Machine Squat	3x8 reps	rest: 60s
Crunch	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	2x10 reps	rest: 60s