FullBody FatBurn WorkOut
Cutting
Intermediate
Machine strength
Plan Details
The FullBody FatBurn WorkOut routine by GeorgeTryfonos is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Wellcome to FatBurn blueprint Superset , DropSets and 10x10 Cardio= 30min after every workout or 20min HIIT 5X5 SETS will help you keep as much strength as possible while you cutting. Use 70-80% of you 5RM Important in this routine is nutrition. Try to stay near 40,40,20 (carbs,protein,fats) with -10-15% of your TDEE Method 1 (Days 1 and 2) In this 1st and 2nd workout you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. Do any versions you prefer of the below exercises. Perform 3 sets of each exercise, 6-8 reps per set, except for any bodyweight moves you choose (pull-ups, push-ups, dips, etc.); for these moves, go to failure regardless of how many reps that ends up being. Method 2 (Day 3 and 4) This routine involves compound sets where two exercises for the same muscle group are done back-to-back. In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint movement (again, for that same muscle group). In cases of muscle groups like biceps, two single-joint exercises will be used. Do 2 sets of each exercise and use any version of each exercise you prefer. On exercise 1, do 5-6 reps per set, and on exercise 2 do 12-15 reps. When body weight exercises are used, just go to failure. Method 3 (Day 5) For each exercise, perform the following sets. Add weight on each set and rest as little as possible between sets (5-10sec). Set #1: 20 reps 5sec rest Set #2: 10 reps 5sec rest Set #3: 5 reps 10sec rest After set #3, you have the option of performing two drop sets to finish the exercise: Drop Set #1: Go to failure using the same weight you did for set #2. No rest Drop Set #2: Go to failure using the same weight you did for set #1. Method 4 (Day 6) Simple German Volume Training 10x10 with supersets for less time more fat burn
Routine detail
Day 1
Chest Focus
Est. 83 min
14 exercises
Barbell Bench Press
7 Sets x 5 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 16 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Reverse Crunch
2 Sets x 20 Reps
Plank
2 Sets
Alternating Heel Touch
2 Sets x 40 Reps
Day 2
Deadlift Focus
Est. 85 min
14 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Weight Plate High Front Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 30 Reps
Decline Bench Leg Raise
2 Sets x 25 Reps
Decline Bench Weighted Twist
2 Sets x 10 Reps
Machine Back Extension
2 Sets x 10 Reps
Day 3
Military Press Focus
Est. 100 min
18 exercises
Smith Machine Shoulder Press
7 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Smith Machine Bench Press (Close Grip)
2 Sets x 6 Reps
Cable High Pulley Tricep Extension
2 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 6 Reps
Dumbbell Incline Spider Curl
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 6 Reps
Bodyweight Calf Raise
2 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Cable Wood Chop
2 Sets x 20 Reps
Decline Bench Knee Raise
2 Sets x 20 Reps
Day 4
Squat Focus
Est. 94 min
18 exercises
Barbell Squat
7 Sets x 5 Reps
Cable Pull Through
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 6 Reps
Dip
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 6 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Smith machine behind the back shrug
2 Sets x 20 Reps
Smith Machine Shrug
2 Sets x 20 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Weighted Trunk Rotation
2 Sets x 10 Reps
Bridge
2 Sets
Day 5
Stamina Drop set Focus
Est. 101 min
19 exercises
Machine Fly
5 Sets x 10 Reps
Cable Lower Chest Raise
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
One Arm Cable lateral raiser 1:4 pulley
5 Sets x 10 Reps
Cable Rope Deltoid Row
5 Sets x 10 Reps
Cable Shrug
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
5 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 10 Reps
Cable Reverse Wood Chop
5 Sets x 10 Reps
Day 6
10x10 SuperSets
Est. 137 min
14 exercises
Barbell Front Squat
5 Sets x 10 Reps
Plank
5 Sets
Barbell Sumo Deadlift
5 Sets x 10 Reps
Reverse Hyper (Flat Bench)
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Smith Machine Shoulder Press
5 Sets x 10 Reps
Cable Upright Row
5 Sets x 10 Reps
Smith Machine Rear Shoulder Press
5 Sets x 10 Reps
Dumbbell Alternating Front Raise
5 Sets x 10 Reps
Cable Shoulder Extension
10 Sets x 10 Reps
Cable Bicep Curl (Supine Close Grip)
10 Sets x 10 Reps
