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FAT loss
Cutting
Intermediate
Machine strength
Plan Details
The FAT loss routine by empines is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
45 minutes of cardio before every workout. I have listed the elliptical. I perform my elliptical workout on the interval setting. Feel free to change the cardio portion to whatever you like as long as it is performed moderate to high intensity for a solid 45 minutes. Weight portion: There will be 3 sets of 8-10 reps each exercise. Start first set with a heavy-comfortable weight and increase weight with each following set. The goal is exhaustion by the last rep. Pattern I will be following is 1 day on-1 day off-2 days on-1 day off-2 days on. so 1-0-2-0-2 This is a 5 week routine. This is for cutting fat and building lean muscle.
Routine detail
Day 1
Chest & Triceps
Est. 66 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 2
Legs I
Est. 82 min
8 exercises
Indoor Cycling
1 Set
Barbell Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
Back & Bicep
Est. 64 min
7 exercises
Treadmill Running
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 5
Legs II
Est. 72 min
8 exercises
Treadmill Running
1 Set
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
