Body Fat and Chest Fat Loss

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body workout with focus on fat loss and reduction of chest fat

Chest/Back 9 exercises, 1 hr 3 mins

Delts/Abs 8 exercises, 1 hr 2 mins

Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Bench Push-Up	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x10 reps	rest: 60s
Weight Plate Rotation	3x30 reps	rest: 60s
Leg Raise	3x30 reps	rest: 60s

Biceps/Triceps 8 exercises, 57 mins

Barbell Incline Bench Press	3x10 reps	rest: 60s
Tricep Push-Up	3x12 reps	rest: 60s
Bench Push-Up	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Dumbbell Preacher Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x10 reps	rest: 60s
Weighted Bench Dip	3x10 reps	rest: 60s

Quads/Abs 8 exercises, 1 hr 8 mins

Dumbbell Pullover	3x10 reps	rest: 60s
Smith Machine Incline Bench Press	3x10 reps	rest: 60s
Barbell Squat	3x10 reps	rest: 60s
Dumbbell Walking Lunge	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x30 reps	rest: 60s
Decline Crunch	3x30 reps	rest: 60s
Crunch	3x30 reps	rest: 60s

Hams/Calves 8 exercises, 1 hr 1 min

Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Bench Push-Up	3x12 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Single-Leg Curl	3x10 reps	rest: 60s
Dumbbell Calf Raise	3x20 reps	rest: 60s
Single-Leg Donkey Calf Raise	3x20 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x20 reps	rest: 60s