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8 weeks Body Fat Loss Routine
Cutting
Beginner
Machine strength
Plan Details
The 8 weeks Body Fat Loss Routine routine by DerekBurkhardsmeier is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This routine was designed for fitness beginners who want to lose body fat and toning muscles. Week1: Day1, Day2, Rest, Day3, Cardio, Day4, Rest. Week2: Rest, Day1, Day2, Rest, Day3, Cardio, Day4. Week3: Rest, Rest, Day1, Day2, Cardio, Day3, Cardio. Week4: Day4, Rest, Rest, Day1, Day2, Cardio, Day3. Week5: Cardio, Day4, Rest, Rest, Day1, Day2, Cardio. Week6: Day3, Cardio, Day4, Rest, Rest, Day1, Day2. Week7: Cardio, Day3, Cardio, Day4, Rest, Rest, Day1. Week:8 Day2, Cardio, Day3, Cardio, Day4, Rest, Rest.
Routine detail
Day 1
Shoulders, Triceps
Est. 44 min
7 exercises
Barbell Front Raise
2 Sets x 10 Reps
Cable Upright Row
2 Sets x 10 Reps
Barbell Seated Tricep Extension
2 Sets x 15 Reps
Treadmill Running
1 Set
Dumbbell Shoulder Press
3 Sets x 12,12,10 Reps
Cable One-Arm Lateral Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Day 2
Legs
Est. 35 min
5 exercises
Dumbbell Walking Lunge
2 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Hack Squat
3 Sets x 20,15,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,12 Reps
Machine Leg Extension
3 Sets x 20,15,12 Reps
Day 3
Chest, Biceps, Abs
Est. 39 min
5 exercises
Barbell Curl
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 15 Reps
Day 3
ABS
Est. 46 min
7 exercises
Leg Raise
2 Sets x 20 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Scissor Kick
2 Sets x 20 Reps
Treadmill Running
1 Set
Hip Raise
2 Sets x 20 Reps
Crunch with Hands Overhead
2 Sets x 20 Reps
Plank
2 Sets
Day 4
Back
Est. 38 min
6 exercises
Back Hyperextension
2 Sets x 20,15 Reps
Treadmill Running
1 Set
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 15 Reps
Cable Seated Row
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15,12,12 Reps
Chin-Up with Knee Raise
3 Sets
Day 5
Cardio
Est. 240 min
4 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Running
1 Set
