8 weeks Body Fat Loss Routine

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RATING: 78 (FROM 41 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This routine was designed for fitness beginners who want to lose body fat and toning muscles.

Week1: Day1, Day2, Rest, Day3, Cardio, Day4, Rest.
Week2: Rest, Day1, Day2, Rest, Day3, Cardio, Day4.
Week3: Rest, Rest, Day1, Day2, Cardio, Day3, Cardio.
Week4: Day4, Rest, Rest, Day1, Day2, Cardio, Day3.
Week5: Cardio, Day4, Rest, Rest, Day1, Day2, Cardio.
Week6: Day3, Cardio, Day4, Rest, Rest, Day1, Day2.
Week7: Cardio, Day3, Cardio, Day4, Rest, Rest, Day1.
Week:8 Day2, Cardio, Day3, Cardio, Day4, Rest, Rest.

Shoulders, Triceps 8 exercises, 37 mins

Barbell Front Raise	2x15 reps	rest: 45s
Dumbbell Shoulder Press	3x15,15,12 reps	rest: 45s
Cable Upright Row	3x15,15,12 reps	rest: 45s
Cable One-Arm Lateral Raise	3x15,15,12 reps	rest: 45s
Dumbbell Seated Bent-Over Reverse Fly	3x15,15,12 reps	rest: 45s
Barbell Seated Tricep Extension	2x15 reps	rest: 45s
Cable Tricep Pushdown (Rope)	2x15 reps	rest: 45s
Cable Shoulder Extension	2x15 reps	rest: 45s

Legs 6 exercises, 43 mins

Hack Squat	4x20,15,15,12 reps	rest: 90s
Barbell Clean Deadlift	2x15,12 reps	rest: 90s
Dumbbell Walking Lunge	2x20 reps	rest: 90s
Machine Leg Extension	3x20,15,12 reps	rest: 90s
Machine Seated Leg Curl	3x15,12,12 reps	rest: 90s
Dumbbell Calf Raise	4x20 reps	rest: 45s

ABS 6 exercises, 29 mins

Leg Raise	2x20 reps	rest: 45s
Hip Raise	2x20 reps	rest: 45s
Alternating Heel Touch	2x20 reps	rest: 45s
Crunch with Hands Overhead	2x20 reps	rest: 45s
Scissor Kick	2x20 reps	rest: 45s
Plank	2x8 reps	rest: 45s

Chest, Biceps, Abs 5 exercises, 38 mins

Barbell Bench Press	3x15 reps	rest: 45s
Dumbbell Incline Bench Press	3x12 reps	rest: 45s
Cable Cross-Over	3x15 reps	rest: 45s
Barbell Curl	3x15 reps	rest: 45s
Dumbbell One-Arm Seated Curl	3x15 reps	rest: 45s

Back 5 exercises, 21 mins

Chin-Up	3x reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x15,12,12 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	2x15 reps	rest: 45s
Cable Seated Row	2x15 reps	rest: 45s
Back Hyperextension	2x20,15 reps	rest: 45s

Cardio 15 exercises, 4 hrs 0 min

Elliptical Training	0x0 reps	rest: 60s
Indoor Cycling	0x0 reps	rest: 60s
Rowing	0x0 reps	rest: 60s
Running	0x0 reps	rest: 60s
Step Machine	0x0 reps	rest: 60s
Swimming	0x0 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 60s
Yoga	0x0 reps	rest: 60s
Walking	0x0 reps	rest: 60s
Aerobics	0x0 reps	rest: 60s
Boxing	1x0 reps	rest: 60s
Jump Rope	1x0 reps	rest: 60s
Pilates	1x0 reps	rest: 60s
Road Cycling	1x0 reps	rest: 60s
Mountain Biking	1x0 reps	rest: 60s