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Fat loss 4Day split
AUDIO TIP
General
Beginner
None
Plan Details
The Fat loss 4Day split routine by tymmorris2 is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower
Est. 114 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Cable Pull Through
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Long fat-loss Cardio
Est. 123 min
2 exercises
Walking
1 Set
Elliptical Training
1 Set
Wed
Upper
Est. 123 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Treadmill Running
1 Set
Thu
Lower
Est. 238 min
11 exercises
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Hack Squat
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 12 Reps
Stationary Bike
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Fri
Long Cardio+ Core
Est. 80 min
4 exercises
Treadmill Running
1 Set
Plank
3 Sets
Dead Bug
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Sat
Rest
Est. 62 min
1 exercise
Walking
1 Set
Sun
Upper
Est. 112 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Fly
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
