Fat Loss

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

For weight loss. Move quickly to maintain quick heart rate. Pre-stage weights to limit down time. The key is to be always moving the entire workout period!

Monday
Tuesday
Wednesday
Thursday
Friday

Cardio 1 exercises, 1 hr 1 min

Elliptical Training

1x0 reps

rest: 60s

Workout A 11 exercises, 56 mins

Push-Up	3x20 reps	rest: 20s
Dumbbell Squat	3x8 reps	rest: 20s
Dumbbell Bench Press	3x8 reps	rest: 30s
Dumbbell Deadlift	3x8 reps	rest: 30s
Dumbbell Bicep Curl	3x8 reps	rest: 30s
Dumbbell Step-Up	2x15 reps	rest: 30s
Machine Calf Raise	3x10 reps	rest: 30s
Barbell Tricep Extension	3x8 reps	rest: 30s
Machine Assisted Dip	3x6 reps	rest: 30s
Dumbbell Side Bend	3x8 reps	rest: 30s
Parallel Bar Hip Raise	3x8 reps	rest: 30s

Cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

Workout B 10 exercises, 50 mins

Push-Up	3x20 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Dumbbell Front Raise	3x8 reps	rest: 30s
Barbell Curl	3x8 reps	rest: 30s
Barbell Tricep Extension	3x8 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Plank	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Dumbbell Seated Calf Raise	3x8 reps	rest: 30s
Cable Kneeling Crunch	3x8 reps	rest: 30s