Copy of 5 week Fat Loss/Cutting Routine

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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

45 minutes of cardio before every workout. I have listed the elliptical. I perform my elliptical workout on the interval setting. Feel free to change the cardio portion to whatever you like as long as it is performed moderate to high intensity for a solid 45 minutes.

Weight portion: There will be 3 sets of 8-10 reps each exercise.
Start first set with a heavy-comfortable weight and increase weight with each following set. The goal is exhaustion by the last rep.
Pattern I will be following is 1 day on-1 day off-2 days on-1 day off-2 days on. so 1-0-2-0-2

This is a 5 week routine.

This is for cutting fat and building lean muscle.

Day 3
Day 1
Day 2
Day 5
Day 4

Chest & Triceps 8 exercises, 1 hr 31 mins

Elliptical Training	3x0 reps	rest: 45s
Barbell Bench Press	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s

Legs I 7 exercises, 1 hr 24 mins

Elliptical Training	3x0 reps	rest: 45s
Smith Machine Squat	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s

Back & Bicep 8 exercises, 1 hr 33 mins

Elliptical Training	3x0 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl	3x8 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s

Shoulders 5 exercises, 1 hr 12 mins

Elliptical Training	3x0 reps	rest: 45s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s

Legs II 6 exercises, 1 hr 34 mins

Step Machine	3x8,8,8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Barbell Standing Calf Raise	3x8 reps	rest: 60s