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Tom's full body fat loss plan
General
Beginner
Machine strength
Plan Details
The Tom's full body fat loss plan routine by TomBungay is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
A full body, 4 day workout plan intended to assist with reducing body fat along with a calorie controlled died the weight should melt off!
Routine detail
Mon
Chest and Triceps
Est. 64 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Standing Cable Fly
3 Sets x 12 Reps
Standing Low Cable Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Tue
Back and Biceps
Est. 59 min
8 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 12 Reps
TRX row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Wed
Leg Day
Est. 51 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Single Leg Cable Split Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Fri
Shoulders
Est. 53 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
