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Go from Fat to Fit
General
Beginner
Dumbbell
Plan Details
The Go from Fat to Fit routine by StephenSelf3 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is designed to cut fat and build lean muscle. The user must focus on keeping the weight low and repetitions high. As your strength increases, modify the weight but maintain the reps. It is being set up for 4 days a week. Add in two days of pure cardio with at least 1 rest day. There will be weights involved as well as just body weight exercises. This program can only go so far. The user will need to research/consult a medical professional and institute a low calorie diet.
Routine detail
Mon
Abs/Legs
Est. 66 min
9 exercises
Treadmill Running
1 Set
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Tue
Abs/Chest
Est. 81 min
11 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 8 Reps
Thu
Abs/Arms
Est. 93 min
13 exercises
Treadmill Running
1 Set
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
Abs/Back
Est. 80 min
11 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Any
Cardio
Est. 95 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
