Heavy metal Fat Loss

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3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Taken from men's health supplemental.

I added the 4th day myself. This day is rough work as i felt there was room for some ab work and delts weren't being hit in the other days.

Day 4
Day 1
Day 2
Day 3

back n biceps push an pull day 6 exercises, 1 hr 1 min

Dumbbell One-Arm Row	4x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 60s
Cable Upper Row	4x15 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x21 reps	rest: 60s
Barbell Tricep Extension	4x12 reps	rest: 60s

legs and back 6 exercises, 57 mins

Dumbbell Bench Squat	4x12 reps	rest: 60s
Dumbbell Hamstring Curl	4x10 reps	rest: 60s
Barbell Deep Squat	4x12 reps	rest: 60s
Back Hyperextension	4x12 reps	rest: 60s
Machine Leg Press	4x15 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s

upper body 6 exercises, 1 hr 1 min

Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Chin-Up	4x8 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Dumbbell Incline Fly	4x20 reps	rest: 60s
Dumbbell Alternating Incline Curl	4x12 reps	rest: 60s

Abs Delts 9 exercises, 1 hr 21 mins

Barbell Rear Delt Row	4x12 reps	rest: 60s
Cable Rope Deltoid Row	4x12 reps	rest: 60s
Dumbbell Deltoid Raise	4x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	4x12 reps	rest: 60s
Machine Ab Crunch	4x12 reps	rest: 60s
Kettlebell Bent Press	4x12 reps	rest: 60s
Bench Crunch	4x12 reps	rest: 60s
Hanging Knee Raise	4x12 reps	rest: 60s
Dumbbell Side Bend	3x12 reps	rest: 60s