My 90 Days From Fat to Fit
Cutting
Advanced
Body
Plan Details
The My 90 Days From Fat to Fit routine by BobbyPavao77 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is the monster. You want change, this is it. It will give you what you put into it, and more from results. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 90 Days, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. It will be tempting to quit before the cardio is finished, DO NOT DO THIS. You will be sore for a couple of weeks easily at the beginning of this. But, hang in there.
Routine detail
Mon
Legs and Abs
Est. 106 min
12 exercises
Elliptical Training
1 Set
Bodyweight Lunge
3 Sets x 20 Reps
Reverse Lunge Crossover
3 Sets x 1 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Elliptical Training
1 Set
Tue
Chest and Abs
Est. 95 min
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Treadmill Running
1 Set
Wed
Arms and Abs
Est. 107 min
13 exercises
Elliptical Training
1 Set
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Elliptical Training
1 Set
Thu
Back and Abs
Est. 94 min
10 exercises
Jump Rope
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Crunch
3 Sets x 18 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Jump Rope
1 Set
Fri
Legs and Abs
Est. 106 min
12 exercises
Elliptical Training
1 Set
Bodyweight Lunge
3 Sets x 20 Reps
Reverse Lunge Crossover
3 Sets x 1 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Jump Squat
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Bench Weighted Decline Crunch
3 Sets x 18 Reps
Crunch
3 Sets x 18 Reps
Cable Wood Chop
3 Sets x 18 Reps
Hanging Leg Raise
3 Sets x 18 Reps
Elliptical Training
1 Set
Sat
Chest and Abs
Est. 95 min
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Treadmill Running
1 Set
Sun
Arms and Abs
Est. 107 min
13 exercises
Treadmill Running
1 Set
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
1 Set
