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3 Months From Fat to fit. 2021 Routine
Cutting
Advanced
Machine strength
Plan Details
The 3 Months From Fat to fit. 2021 Routine routine by DirectosIsa is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Mon
Legs and Abs
Est. 0 min
39 exercises
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 18 Reps
Cable Side Bend
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Barbell Curl
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Smith Machine Squat
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Cable Crunch
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Barbell Push Press Behind the Neck
3 Sets x 20 Reps
Step Machine
3 Sets
Barbell Front Squat
3 Sets x 20 Reps
Elliptical Training
3 Sets
Weight Plate Front Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Tue
Chest and Abs
Est. 0 min
37 exercises
Recumbent Bike
3 Sets
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 20 Reps
Cable Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Push-Up
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Sit-Up
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dip
3 Sets x 20 Reps
Barbell Military Press
3 Sets x 20 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Elliptical Training
3 Sets
Cable Wood Chop
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Cable One-Arm Tricep Extension
3 Sets x 20 Reps
Wed
Arms and Abs
Est. 0 min
40 exercises
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Recumbent Bike
3 Sets
Barbell Bench Press
3 Sets x 20 Reps
Barbell Curl
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Oblique Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Plank
3 Sets
Smith Machine Squat
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Dip
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Weighted Side Bend
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
Thu
Back and Abs
Est. 0 min
40 exercises
Barbell Bench Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Crunch
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Pull-Up
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Leverage Incline Chest Press
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Recumbent Bike
3 Sets
Treadmill Running
3 Sets
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Elliptical Training
3 Sets
Dumbbell Squat
3 Sets x 20 Reps
Cable Crunch
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Push-Up
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Fri
Legs and Abs
Est. 0 min
36 exercises
Machine Leg Extension
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Recumbent Bike
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Crunch
3 Sets x 18 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Push-Up
3 Sets x 20 Reps
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Step Machine
3 Sets
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Cable Front Raise
3 Sets x 20 Reps
Dumbbell Tricep Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Weighted Crunch
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Treadmill Running
3 Sets
Cable Crunch
3 Sets x 20 Reps
Elliptical Training
3 Sets
Sat
Chest and Abs
Est. 0 min
37 exercises
Recumbent Bike
3 Sets
Barbell Bench Press
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Barbell Curl
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Push-Up
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Treadmill Running
1 Set
Decline Crunch
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Plank
3 Sets
Cable Side Bend
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Running
3 Sets
Cable Crunch
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 20 Reps
Dumbbell Side Bend
3 Sets x 20 Reps
Elliptical Training
3 Sets
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Step Machine
3 Sets
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Sun
Arms and Abs
Est. 0 min
35 exercises
Recumbent Bike
3 Sets
Barbell Bench Press
3 Sets x 20 Reps
Weight Plate Front Raise
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Treadmill Running
3 Sets
Hanging Leg Raise
3 Sets x 20 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Running
3 Sets
Barbell Military Press
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Elliptical Training
3 Sets
Weighted Crunch
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 20 Reps
Dumbbell Deep Push-Up
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Pull-Up
3 Sets x 20 Reps
Step Machine
3 Sets
Dumbbell Side Bend
3 Sets x 20 Reps
