Free Weights full body to lose weight

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3 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a second stage for a beginner. When somebody start to train in the gym for the first time, sometimes is overwhelmed with all the heavy loads and the exercises that you don't know how properly done, so it's no unusual that a beginner starts working with machines, because it's easer to use, helps to realice how the move must to be done and help you to build strength to lift more weight.

This routine it's a step between the machines only workouts and the free weights, mixing per season one or two free weight exercise (some of the basics, like squats and bench press) and complete the routine with the machines. The workout is planed as a divided workout, and per day you will train chest or back plus legs or a minor muscular group (like biceps or shoulders). The principal objetive of the routine is to learn how have to be done the principals free weights, but at the same time continue with the training and not to feel overwhelmed with a large number of unknow exercises.

Day 3
Day 4
Day 1
Day 2
Day 5

Abs/Espalda 10 exercises, 4 hrs 0 min

Stationary Bike	1x0 reps	rest: 90s
Step Machine	1x0 reps	rest: 90s
Treadmill Running	1x0 reps	rest: 90s
Elliptical Training	1x0 reps	rest: 30s
Leverage Machine Iso Row	4x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 90s
Cable Wood Chop	4x8 reps	rest: 90s
	4x8 reps	rest: 90s
Decline Bench Weighted Twist	4x8 reps	rest: 90s
Parallel Bar Hip Flexion	4x8 reps	rest: 90s

Brazos/Pecho 12 exercises, 4 hrs 0 min

Step Machine	1x0 reps	rest: 90s
Elliptical Training	1x0 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 90s
Dumbbell Bicep Curl	4x8 reps	rest: 90s
Dumbbell Hammer Curl	4x8 reps	rest: 90s
Dumbbell Bench Press	4x8 reps	rest: 90s
	4x8 reps	rest: 90s
Barbell Bench Press	4x8 reps	rest: 90s
	4x8 reps	rest: 90s
	4x8 reps	rest: 90s
	4x8 reps	rest: 90s

Pierna/Gluteo/Abs 11 exercises, 4 hrs 0 min

Treadmill Running	1x0 reps	rest: 90s
Elliptical Training	1x0 reps	rest: 90s
Stationary Bike	1x0 reps	rest: 90s
Step Machine	1x0 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 90s
Barbell Squat	4x8 reps	rest: 90s
Dumbbell Walking Lunge	4x8 reps	rest: 90s
Barbell Ab Rollout (Kneeling)	4x8 reps	rest: 90s
Cable Kneeling Crunch	4x8 reps	rest: 90s
Parallel Bar Hip Raise	4x8 reps	rest: 90s
	4x8 reps	rest: 90s

espalda/brazos 11 exercises, 4 hrs 0 min

Elliptical Training	1x0 reps	rest: 90s
Stationary Bike	1x0 reps	rest: 90s
Treadmill Running	1x0 reps	rest: 90s
Step Machine	1x0 reps	rest: 90s
Dumbbell One-Arm Row	4x8 reps	rest: 90s
Machine Assisted Pull-Up	4x8 reps	rest: 30s
Machine Assisted Dip	4x8 reps	rest: 120s
	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 90s
	4x8 reps	rest: 90s
Decline Bench Cable Crunch	4x8 reps	rest: 90s

pecho/pierna/gluteo 13 exercises, 4 hrs 0 min

Treadmill Running	1x0 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 10s
Step Machine	1x0 reps	rest: 60s
Barbell Decline Bench Press	4x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Dumbbell Single-Leg Squat	4x8 reps	rest: 90s
Barbell Romanian Deadlift	4x8 reps	rest: 90s
Cable Leg Kickback	4x8 reps	rest: 90s
Kettlebell One-Arm Swing	4x8 reps	rest: 90s
Barbell Glute Bridge	4x8 reps	rest: 90s
Hanging Knee Raise (Rotational)	4x8 reps	rest: 90s
Weight Plate Russian Twist	4x8 reps	rest: 90s