Robertrogo

Apr 30th 2014

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Fat Loss Not Mass Loss

DOWNLOADS/VIEWS: 637/18228

RATING: 75 (FROM 36 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This program is designed to increase workout density and keep the heart rate high throughout. It should feel like you are doing cardio while weight training.

Pay close attention to the rest times. Supersets are designed into the program. When an exercise has a rest time of zero, move directly to the next exercise. Any exercise with a rest time greater than zero indicates the end of that superset. Choose very challenging weight for the first exercise of each pair such that you can barely complete the recommended number of sets with the recommended number of reps.

Attempt to beat the previous week's performance each week you choose to use this workout. Likely, you will need to move to a different program or change the exercises in this program after 4-8 weeks. I recommend moving to a program that blends strength and hypertrophy.

The prescribed cardio is optional. The time given is arbitrary. Choose a length that is optimal for your own goals. Also, choose only one of the listed cardio options. Multiple modes are included in each day for convenience.

For the HIIT training day, you may either choose intervals on cardio equipment or create your own giant circuit or conditioning workout. The goal is to work hard enough for lactic acid production and very high heart rates.

Enjoy!

Lower 1 with Conditioning 11 exercises, 3 hrs 35 mins

Barbell Squat	3x10 reps	rest: 0s
Jump Squat	3x10 reps	rest: 60s
Machine Leg Extension	2x12 reps	rest: 0s
Mountain Climber	2x12 reps	rest: 60s
Barbell Glute Bridge	2x10 reps	rest: 0s
	2x10 reps	rest: 60s
Machine Calf Press	3x12 reps	rest: 0s
	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s
Elliptical Training	1x0 reps	rest: 75s
Step Machine	1x0 reps	rest: 75s

Upper 1 18 exercises, 3 hrs 22 mins

Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 0s
Dumbbell One-Arm Shoulder Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 0s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 0s
Barbell Front Raise	2x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 0s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Cross-Over	2x10 reps	rest: 0s
Cable Dual Overhead Curl	2x10 reps	rest: 60s
Cable Side Bend	3x6 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s
Decline Bench Weighted Twist	2x8 reps	rest: 0s
Barbell Tricep Extension (Supine)	2x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s
Stationary Bike	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 20s
Treadmill Running	1x0 reps	rest: 75s

HIIT 5 exercises, 1 hr 11 mins

Barbell Romanian Deadlift From Deficit	10x8 reps	rest: 75s
Barbell Deadlift	3x8 reps	rest: 75s
Barbell Clean	3x8 reps	rest: 75s
Treadmill Running	1x1 reps	rest: 15s
Stationary Bike	1x1 reps	rest: 15s

Lower 2 14 exercises, 3 hrs 6 mins

Machine Leg Press (Wide Stance)	3x8 reps	rest: 75s
Calf Press On Leg Press	3x8 reps	rest: 75s
Machine Leg Press (Wide Stance)	3x6 reps	rest: 0s
Machine Calf Press	3x6 reps	rest: 60s
	2x8 reps	rest: 0s
Machine Seated Leg Curl	2x8 reps	rest: 60s
	3x6 reps	rest: 0s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Hip Abduction	2x8 reps	rest: 0s
Machine Hip Adduction	2x8 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 25s
Step Machine	1x1 reps	rest: 25s
Treadmill Running	1x1 reps	rest: 25s
Stationary Bike	1x0 reps	rest: 60s

Upper 2 with Conditioning 12 exercises, 2 hrs 5 mins

Machine Incline Chest Press	3x10 reps	rest: 0s
Plyo Push-Up	3x10 reps	rest: 60s
Machine Iso Lateral High Row	3x10 reps	rest: 0s
	3x20 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 0s
Kettlebell Renegade Row	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	2x12 reps	rest: 0s
Dumbbell Alternating Tricep Kickback	2x12 reps	rest: 0s
Stability Ball Plank with Hip Abduction	2x12 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 25s
Step Machine	0x0 reps	rest: 25s
Treadmill Running	0x0 reps	rest: 25s

Bonus Deadlifts and Conditioning 5 exercises, 1 hr 5 mins

Barbell Deadlift	10x3 reps	rest: 120s
Barbell Bent-Over Row	5x8 reps	rest: 0s
Plyo Push-Up	5x8 reps	rest: 0s
Dumbbell Reverse Lunge	5x8 reps	rest: 60s
Walking	1x1 reps	rest: 20s