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Full Body for Fat Loss
Cutting
Intermediate
Machine strength
Plan Details
The Full Body for Fat Loss routine by jppdcruz is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Training To lose fat and body recomposition. Complement with: - Rest days do 25 minutes of moderate cardio and a super set of abs exercises (3 sets of 12-15 reps Cable crunch + 12-15 Hanging Knee Raise + 12-15 Seated Leg Tuck) - Every day 40 minutes walk
Routine detail
Day 1
Lower + Push
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 21 Reps
Day 2
Upper
8 exercises
Smith Machine Bent-Over Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 20 Reps
Day 3
Lower + Upper
8 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Day 4
Lower + Upper
11 exercises
Smith Machine Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 34 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Incline Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
