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A full body, 4 day workout plan intended to assist with reducing body fat along with a calorie controlled died the weight should melt off!
Barbell Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Machine Fly
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3x8 reps |
rest: 60s
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3x12 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x12 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x12 reps |
rest: 60s
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Bench Dip
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3x12 reps |
rest: 60s
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Barbell Bent-Over Row
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3x12 reps |
rest: 60s
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Cable Seated Row
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3x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable One-Arm Row
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3x12 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Curl
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3x12 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x12 reps |
rest: 60s
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Dumbbell Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Machine Single-Leg Extension
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3x12 reps |
rest: 60s
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3x12 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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Machine Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Reverse Fly
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3x8 reps |
rest: 60s
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Barbell Sumo Deadlift
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3x8 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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