Cut up and burn fat

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2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

a 1 Chest/back 12 exercises, 1 hr 44 mins

Push-Up	2x15 reps	rest: 15s
Cable Rear Pulldown (Wide Grip)	2x15 reps	rest: 15s
Barbell Incline Bench Press	5x3 reps	rest: 60s
Cable Cross-Over	5x3 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x3 reps	rest: 60s
Cable Seated Row	5x3 reps	rest: 60s
Barbell Decline Bench Press	5x3 reps	rest: 60s
Smith Machine Squat	4x3 reps	rest: 60s
Dumbbell One-Arm Row	4x3 reps	rest: 60s
Weight Plate Rotation	4x20 reps	rest: 15s
Sit-Up	4x15 reps	rest: 15s
Step Machine	1x1 reps	rest: 30s

a 2 bi's/ tri's 11 exercises, 1 hr 36 mins

Machine Reverse Lat Pulldown (Close Grip)	2x12 reps	rest: 15s
Dip	2x12 reps	rest: 15s
Dumbbell One-Arm Preacher Curl	5x3 reps	rest: 60s
Dumbbell One-Arm Preacher Hammer Curl	5x3 reps	rest: 60s
Cable Tricep Pushdown (Rope)	5x3 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	5x3 reps	rest: 60s
Cable One-Arm Bicep Curl	4x10 reps	rest: 30s
Dumbbell Alternating Tricep Kickback	4x10 reps	rest: 30s
Sit-Up	3x15 reps	rest: 15s
Weight Plate Rotation	3x20 reps	rest: 15s
Step Machine	1x1 reps	rest: 30s

a 3 Shoulders/legs 13 exercises, 1 hr 19 mins

Split Jump	3x15 reps	rest: 15s
Dip	2x8 reps	rest: 15s
Smith Machine Upright Row	4x3 reps	rest: 60s
Leverage Machine Shrug	4x3 reps	rest: 60s
Machine Leg Press	4x3 reps	rest: 60s
Smith Machine Squat	4x3 reps	rest: 60s
Machine Deltoid Raise	4x3 reps	rest: 60s
Machine Seated Calf Raise	4x3 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x12 reps	rest: 30s
Dumbbell Lateral Raise	4x12 reps	rest: 30s
Machine Single-Leg Extension	4x12 reps	rest: 30s
Sit-Up	3x15 reps	rest: 15s
Weight Plate Rotation	3x20 reps	rest: 15s

b 1 Chest/back 13 exercises, 1 hr 45 mins

Push-Up	2x15 reps	rest: 15s
Cable Lat Pulldown (Wide Grip)	2x12 reps	rest: 15s
Barbell Incline Bench Press	4x15 reps	rest: 15s
Cable Cross-Over	4x15 reps	rest: 15s
Cable Rear Pulldown (Wide Grip)	4x15 reps	rest: 15s
Cable Seated Row	4x15 reps	rest: 15s
Barbell Decline Bench Press	4x15 reps	rest: 15s
Dumbbell One-Arm Row	4x15 reps	rest: 15s
Smith Machine Squat	4x15 reps	rest: 15s
Sit-Up	3x10 reps	rest: 15s
Weight Plate Rotation	3x10 reps	rest: 15s
Stability Ball Medicine Ball Sit-Up	3x10 reps	rest: 15s
Step Machine	1x1 reps	rest: 30s

b 2 bi's/tri's 12 exercises, 1 hr 37 mins

Machine Reverse Lat Pulldown (Close Grip)	2x12 reps	rest: 15s
Dip	2x12 reps	rest: 15s
Dumbbell Alternating Bicep Curl	4x15 reps	rest: 15s
EZ Bar Curl	4x15 reps	rest: 15s
Cable Tricep Pushdown (Rope)	4x15 reps	rest: 15s
Dumbbell One-Arm Tricep Extension	4x15 reps	rest: 15s
Cable One-Arm Bicep Curl	4x15 reps	rest: 15s
Dumbbell Alternating Tricep Kickback	4x15 reps	rest: 15s
Weight Plate Rotation	3x20 reps	rest: 15s
Sit-Up	3x15 reps	rest: 15s
Running	1x1 reps	rest: 10s
Step Machine	1x1 reps	rest: 20s

b 3 Shoulders/legs 13 exercises, 1 hr 24 mins

Split Jump	3x15 reps	rest: 15s
Dip	2x8 reps	rest: 15s
Smith Machine Upright Row	4x15 reps	rest: 15s
Leverage Machine Shrug	4x15 reps	rest: 15s
Machine Leg Press	4x15 reps	rest: 15s
Smith Machine Squat	4x15 reps	rest: 15s
Machine Deltoid Raise	4x15 reps	rest: 15s
Machine Seated Calf Raise	4x15 reps	rest: 15s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 15s
Dumbbell Lateral Raise	4x15 reps	rest: 15s
Machine Single-Leg Extension	4x15 reps	rest: 15s
Weight Plate Rotation	3x20 reps	rest: 15s
Sit-Up	3x15 reps	rest: 15s