Full Body for 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

Training To lose fat and body recomposition.
Complement with:
- Rest days do 25 minutes of moderate cardio and a super set of abs exercises (3 sets of 12-15 reps Cable crunch + 12-15 Hanging Knee Raise + 12-15 Seated Leg Tuck)

- Every day 40 minutes walk

Day 1
Day 2
Day 3
Day 4

Lower + Push 8 exercises, 0 min

Machine Leg Press	3x12 reps	rest: 120s
Dumbbell Step-Up	3x12 reps	rest: 60s
Machine Single-Leg Press	3x12 reps	rest: 60s
Calf Press On Leg Press	3x15 reps	rest: 30s
Smith Machine Bench Press	3x12 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dip	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x21 reps	rest: 60s

Upper 8 exercises, 0 min

Smith Machine Bent-Over Row	3x12 reps	rest: 120s
T Bar Row	3x12 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Cable V Bar Pulldown	3x12 reps	rest: 60s
Cable Shoulder Extension	3x15 reps	rest: 0s
Cable Rope Face Pull	3x15 reps	rest: 60s
EZ Bar Curl	3x12 reps	rest: 0s
Bench Dip	3x20 reps	rest: 60s

Lower + Upper 8 exercises, 0 min

Hack Squat	3x12 reps	rest: 60s
Barbell Single-Leg Squat	3x15 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 30s
Dumbbell Incline Bench Press	3x12 reps	rest: 120s
Smith Machine Decline Bench Press (Close Grip)	3x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Incline Bench Row	3x15 reps	rest: 0s
Cable Reverse Fly	3x15 reps	rest: 60s

Lower + Upper 11 exercises, 0 min

Smith Machine Deadlift	3x8 reps	rest: 120s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	1x34 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 60s
Cable Rope Incline Row	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x12 reps	rest: 0s
Cable Tricep Kickback	3x12 reps	rest: 60s