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Heavy metal Fat Loss
Cutting
Intermediate
Dumbbell
Plan Details
The Heavy metal Fat Loss routine by Billyleo is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Taken from men's health supplemental. I added the 4th day myself. This day is rough work as i felt there was room for some ab work and delts weren't being hit in the other days.
Routine detail
Day 1
back n biceps push an pull day
Est. 61 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 21 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 15 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Day 2
legs and back
Est. 58 min
6 exercises
Dumbbell Bench Squat
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 3
upper body
Est. 62 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 20 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Day 4
Abs Delts
Est. 81 min
9 exercises
Barbell Rear Delt Row
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell Deltoid Raise
4 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Kettlebell Bent Press
4 Sets x 12 Reps
Bench Crunch
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
