3 Months From Fat to Fit

Workout Name : 3 Months From Fat to Fit

Shared By : JefitTeam VIP

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 9696 / 248058

Average Rating

77

Based upon 1235 vote(s)

 

Description

This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean.

In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth.

This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles.

Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body

You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive.

Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss.

*** Note :

As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.

You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability.

For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.

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Monday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 20 3 Progress Chart

Back

Crossover Reverse Lunge Crossover Reverse Lunge 60 sec - 3 Progress Chart

Upper Legs

Rear Bodyweight Lunge Rear Bodyweight Lunge 60 sec 20 3 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 60 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 20 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 20 3 Progress Chart

Abs

Weighted Decline Crunch Weighted Decline Crunch 60 sec 18 3 Progress Chart

Abs

Crunches Crunches 60 sec 18 3 Progress Chart

Abs

Wood Chops with Cable Wood Chops with Cable 60 sec 18 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 18 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 25 min - - Progress Chart
Tuesday Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 12 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 20 3 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 60 sec 20 3 Progress Chart

Abs

Decline Weighted Twist Decline Weighted Twist 60 sec 20 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Cardio

Walking Walking 60 min - - Progress Chart
Wednesday Arms and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 12 3 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Biceps

Close Grip Preacher Curl Close Grip Preacher Curl 60 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 12 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 20 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 20 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 25 min - - Progress Chart
Thursday Back and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Rowing Rowing 15 min - - Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 3 Progress Chart

Back

Back Extensions - Hyperextensions Back Extensions - Hyperextensions 60 sec 12 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 12 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 18 3 Progress Chart

Abs

Crunches Crunches 60 sec 18 3 Progress Chart

Abs

Weighted Decline Crunch Weighted Decline Crunch 60 sec 18 3 Progress Chart

Abs

Wood Chops with Cable Wood Chops with Cable 60 sec 18 3 Progress Chart

Cardio

Rowing Rowing 25 min - - Progress Chart
Friday Legs and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 20 3 Progress Chart

Back

Crossover Reverse Lunge Crossover Reverse Lunge 60 sec - 3 Progress Chart

Upper Legs

Rear Bodyweight Lunge Rear Bodyweight Lunge 60 sec 20 3 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 60 sec 20 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 20 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 20 3 Progress Chart

Abs

Weighted Decline Crunch Weighted Decline Crunch 60 sec 18 3 Progress Chart

Abs

Crunches Crunches 60 sec 18 3 Progress Chart

Abs

Wood Chops with Cable Wood Chops with Cable 60 sec 18 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 18 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 25 min - - Progress Chart
Saturday Chest and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 3 Progress Chart

Chest

Push Up Push Up 60 sec 12 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 20 3 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 60 sec 20 3 Progress Chart

Abs

Decline Weighted Twist Decline Weighted Twist 60 sec 20 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Cardio

Walking Walking 60 min - - Progress Chart
Sunday Arms and Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 12 3 Progress Chart

Shoulders

Standing Dumbbell Press Standing Dumbbell Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Biceps

Close Grip Preacher Curl Close Grip Preacher Curl 60 sec 12 3 Progress Chart

Triceps

Chest Dip Chest Dip 60 sec 12 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 20 3 Progress Chart

Abs

Reverse Crunch Reverse Crunch 60 sec 20 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 25 min - - Progress Chart