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Feb 6th 2023

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Fat Burn Program 2

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 6-day, intermediate, weight-loss program that focuses on fat loss. The idea is to alternate between strength training and cardio sessions over the course of each week. The program should be followed for 6 to 8-weeks for best results. It is important to keep up with your strength training to help preserve your lean muscle during the weight-loss process. The program looks like this: Day 1: strength training Day 2: cardio exercise Day 3: strength training Day 4: cardio exercise Day 5: strength training Day 6: cardio exercise Stay Strong Together, MICHAEL WOOD, CSCS Jefit

Workout 1 7 exercises, 43 mins

Barbell Squat	3x15 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	3x15 reps • 60s	rest: 60s
Barbell Bulgarian Split Squat	3x15 reps • 60s	rest: 60s
Machine Single-Leg Extension	3x15 reps • 60s	rest: 60s
Machine Leg Press	3x15 reps • 60s	rest: 60s
Kettlebell Goblet Squat	3x15 reps • 60s	rest: 60s
Jump Squat	3x15 reps • 60s	rest: 60s

Workout 2 8 exercises, 50 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Cable Seated Row	3x8 reps • 60s	rest: 60s
Barbell Bent-Over Row	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Row	3x8 reps • 60s	rest: 60s
Machine Lat Pulldown	3x8 reps • 60s	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps • 60s	rest: 60s

Workout 3 6 exercises, 37 mins

Barbell Hip Thrust	3x8 reps • 60s	rest: 60s
Glute Kickback	3x8 reps • 60s	rest: 60s
Glute Kickback	3x20 reps • 60s	rest: 60s
Smith Machine Split Squat	3x20 reps • 60s	rest: 60s
Stability Ball Hamstring Curl to Bridge	3x20 reps • 60s	rest: 60s
Machine Single-Leg Press	3x20 reps • 60s	rest: 60s

Workout 4 6 exercises, 37 mins

Barbell Bench Press	3x15 reps • 60s	rest: 60s
Dumbbell Incline Bench Press	3x15 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x15 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps • 60s	rest: 60s
Push-Up	3x15 reps • 60s	rest: 60s
Dumbbell Bicep Curl	3x15 reps • 60s	rest: 60s

Workout 5 10 exercises, 1 hr 2 mins

Bodyweight Squat	3x15 reps • 60s	rest: 60s
Bodyweight Lunge	3x15 reps • 60s	rest: 60s
Bodyweight Calf Raise	3x15 reps • 60s	rest: 60s
Mountain Climber	3x15 reps • 60s	rest: 60s
Jump Squat	3x15 reps • 60s	rest: 60s
Single-Leg Calf Raise	3x8 reps • 60s	rest: 60s
Bodyweight Side Lunge	3x15 reps • 60s	rest: 60s
Bodyweight Rear Lunge	3x15 reps • 60s	rest: 60s
Bodyweight Walking Lunge	3x15 reps • 60s	rest: 60s
Split Jump	3x15 reps • 60s	rest: 60s

Day 6 10 exercises, 1 hr 12 mins

Jump Rope	1x0 reps • 300s	rest: 60s
Stationary Bike	1x0 reps • 900s	rest: 60s
Jump Rope	1x0 reps • 300s	rest: 60s
Plank	3x8 reps • 60s	rest: 60s
Machine Ab Crunch	3x8 reps • 60s	rest: 60s
Crunch	3x8 reps • 60s	rest: 60s
Leg Raise	3x8 reps • 60s	rest: 60s
Air Bike	3x8 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x8 reps • 60s	rest: 60s
Parallel Bar Hip Raise	3x8 reps • 60s	rest: 60s