jared.washington

Nov 26th 2018

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SUNNY CHEEMA`s FAT to FIT*

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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

Exercise is a crucial factor to maintain a healthy life style
But many people find their training sessions to be more pain than gain .Exercising does not have to be a burden, You should workout not because you have to, but because you want to.. You should enjoy your training, not endure it so the basic concept is Enjoy your fitness.
Be your own competitor. keep goal to be the best from day one of your training program..
Below is my fat to fit training program .i am following this program and have seen tremendous results
You can change the exercise repetition or the sequence of exercises according to your convenience and energy level never do over-training or hurt yourself.

SUNNY CHEEMA www.facebook.com/SUNNYcheemaPAGE

1.Shoulders & Abs 11 exercises, 1 hr 13 mins

Dumbbell Alternating Front Raise	5x14,12,10,8,20 reps	rest: 60s
Dumbbell Seated Shoulder Press	5x30,12,10,8,20 reps	rest: 60s
Dumbbell Seated Arnold Press	4x14,12,10,8 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,20 reps	rest: 60s
Dumbbell Bent-Over Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Shoulder Shrug	5x14,12,10,8,20 reps	rest: 60s
Dumbbell Side Bend	3x30 reps	rest: 30s
Decline Crunch	3x20 reps	rest: 30s
Decline Bench Knee Raise	3x20 reps	rest: 30s
Oblique Crunch	3x reps	rest: 30s
Arm Circles	4x10 reps	rest: 60s

2.Back & Abs 10 exercises, 1 hr 3 mins

Cable Lat Pulldown (Wide Grip)	5x30,12,10,8,20 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x14,12,10,8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	5x14,12,10,8,20 reps	rest: 60s
Pull-Up (Hammer Grip)	3x15 reps	rest: 60s
Cable Seated Row	4x12,10,8,20 reps	rest: 60s
Cable Shoulder Extension	3x12,10,8 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 45s
Cable Wood Chop	3x20 reps	rest: 30s
Decline Bench Leg Raise	3x20 reps	rest: 30s
Bench Oblique Crunch	3x0 reps	rest: 15s

3.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

4.Chest & Abs 10 exercises, 1 hr 3 mins

Barbell Bench Press	4x30,12,10,8 reps	rest: 60s
Barbell Incline Bench Press	5x14,12,10,8,30 reps	rest: 60s
Barbell Decline Bench Press	4x12,10,8,6 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Machine Fly	4x12,10,8,20 reps	rest: 60s
Bench Push-Up	3x15 reps	rest: 60s
Weighted Crunch	3x20 reps	rest: 45s
Bench Weighted Decline Crunch	3x20 reps	rest: 45s
Weight Plate Russian Twist	3x20 reps	rest: 45s
Forearm Plank with Hip Abduction	3x reps	rest: 15s

5.Biceps Triceps & Forearm 10 exercises, 56 mins

Dumbbell Bicep Curl	5x30,12,10,8,6 reps	rest: 60s
Dumbbell Incline Curl	4x14,12,10,8 reps	rest: 60s
Dumbbell Alternating Seated Curl	4x14,12,10,8,20 reps	rest: 60s
Dumbbell Concentration Curl	4x12,10,8,15 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x14,12,10,8 reps	rest: 60s
Dumbbell Incline Tricep Extension	5x14,12,10,8,30 reps	rest: 60s
Dumbbell Alternating Tricep Extension	4x14,12,10,8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	4x14,12,10,8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	4x12,10,8,6 reps	rest: 30s
Dumbbell One-Arm Wrist Curl (Pronated)	4x14,12,10,8 reps	rest: 30s

6.Legs-Calf & Abs 10 exercises, 1 hr 14 mins

Machine Leg Press	5x30,12,10,8,6 reps	rest: 60s
Machine Leg Extension	5x14,12,10,8,20 reps	rest: 60s
Machine Seated Leg Curl	4x14,12,10,8 reps	rest: 60s
Dumbbell Lunge	4x15 reps	rest: 60s
Calf Press On Leg Press	4x12,10,8,6 reps	rest: 45s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 45s
Cable Reverse Crunch	3x20 reps	rest: 45s
Cable Side Bend	3x30 reps	rest: 30s
Leg Raise	3x20 reps	rest: 30s
Rotational Crunch	3x20 reps	rest: 30s

7.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

8.Shoulders & Abs 11 exercises, 1 hr 8 mins

Barbell Shoulder Press	5x30,12,10,8,20 reps	rest: 60s
Barbell Military Press (Seated)	4x14,12,10,8 reps	rest: 60s
Barbell Front Raise	4x14,12,10,8 reps	rest: 60s
Machine Shoulder Press	4x30,20,15,10 reps	rest: 60s
Machine Deltoid Raise	4x14,12,10,8 reps	rest: 60s
Barbell Upright Row	4x14,12,10,8 reps	rest: 60s
Barbell Shrug	4x14,12,10,25 reps	rest: 60s
Cable Kneeling Crunch	3x20 reps	rest: 30s
Machine Ab Crunch	3x30 reps	rest: 30s
Air Bike	3x20 reps	rest: 20s
Crunch	3x20 reps	rest: 20s

9.Back & Abs 10 exercises, 1 hr 10 mins

Cable V Bar Pulldown	5x30,12,10,8,20 reps	rest: 60s
T Bar Row	4x14,12,10,8 reps	rest: 60s
Dumbbell Bent-Over Row	4x14,12,10,8 reps	rest: 60s
Cable Rope Lat Pulldown	4x14,12,10,20 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x14,12,10,20 reps	rest: 60s
Chin-Up (Close Grip)	3x20 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 30s
Cable Side Bend	3x20 reps	rest: 30s
Parallel Bar Leg Raise	3x20 reps	rest: 45s
Seated Leg Tuck	3x20 reps	rest: 30s

10.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

11.Chest & Abs 10 exercises, 1 hr 17 mins

Dumbbell Incline Bench Press	4x30,12,10,8 reps	rest: 60s
Dumbbell Bench Press	4x12,10,8,20 reps	rest: 90s
Dumbbell Incline Fly	4x12,10,8,12 reps	rest: 60s
Dumbbell Decline Bench Press	4x10,10,10,10 reps	rest: 60s
Dumbbell Bench Press (Reverse Grip)	4x10,10,10,10 reps	rest: 60s
Push-Up (Wide Hand)	3x15 reps	rest: 60s
Stability Ball Pull-In	3x20 reps	rest: 30s
Stability Ball Hand and Foot Exchange	3x20 reps	rest: 30s
Stability Ball Roll Down	3x20 reps	rest: 30s
Stability Ball Trunk Rotation	4x50 reps	rest: 15s

12.Biceps Triceps & Forearm 10 exercises, 1 hr 11 mins

Barbell Preacher Curl	4x30,12,10,15 reps	rest: 60s
Dumbbell One-Arm Incline Curl	4x14,12,10,8 reps	rest: 60s
Dumbbell Preacher Hammer Curl	4x12,10,8,15 reps	rest: 60s
Preacher Curl Machine	5x30,20,10,8,20 reps	rest: 60s
Machine Dip	4x30,12,10,15 reps	rest: 60s
Weighted Tricep Dip	4x15 reps	rest: 60s
Weighted Three Bench Dip	4x15 reps	rest: 60s
Bench Dip	4x15 reps	rest: 60s
Dumbbell One-Arm Reverse Preacher Curl	4x12,10,8,6 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	4x12,10,8,6 reps	rest: 60s

13.Legs-Calf & Abs 10 exercises, 1 hr 12 mins

Barbell Squat	5x30,12,10,8,6 reps	rest: 60s
Barbell Front Squat	4x14,12,10,8 reps	rest: 60s
Barbell Romanian Deadlift From Deficit	4x12,10,8,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x14,12,10,8 reps	rest: 60s
Barbell Calf Raise	4x12,10,8,6 reps	rest: 60s
Dumbbell Single-Leg Calf Raise	4x12,10,8,6 reps	rest: 60s
Machine Ab Crunch	3x30 reps	rest: 30s
Barbell Seated Twist	3x30 reps	rest: 30s
Parallel Bar Hip Raise	3x20 reps	rest: 45s
Cable Rotational Crunch (Kneeling)	3x30 reps	rest: 30s

14.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

15.Shoulders & Abs 10 exercises, 1 hr 9 mins

Smith Machine Shoulder Press	5x30,12,10,8,20 reps	rest: 60s
Smith Machine Rear Shoulder Press	4x14,12,10,8 reps	rest: 60s
Weight Plate High Front Raise	4x14,10,8,20 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x14,12,10,8,20 reps	rest: 60s
Smith Machine Upright Row	4x12,10,8,6 reps	rest: 60s
Smith Machine Shrug	5x14,12,10,8,30 reps	rest: 60s
Dumbbell Side Bend	3x30 reps	rest: 30s
Decline Crunch	3x20 reps	rest: 30s
Decline Bench Knee Raise	3x20 reps	rest: 45s
Oblique Crunch	3x20 reps	rest: 30s

16.Back & Abs 10 exercises, 1 hr 5 mins

Machine Lat Pulldown (Reverse Grip)	4x12,10,8,8 reps	rest: 60s
Leverage Machine High Row	5x14,12,10,8,20 reps	rest: 60s
Machine Lat Pulldown	4x14,12,10,8 reps	rest: 60s
Machine Vertical Row (Close Grip)	4x12,10,8,20 reps	rest: 60s
Dumbbell One-Arm Row	4x14,12,10,8 reps	rest: 60s
Machine Assisted Chin-Up	3x15 reps	rest: 60s
Hanging Leg Raise	3x20 reps	rest: 45s
Cable Wood Chop	3x20 reps	rest: 30s
Decline Bench Leg Raise	3x20 reps	rest: 45s
Bench Oblique Crunch	3x reps	rest: 15s

17.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

18.Chest & Abs 10 exercises, 1 hr 1 min

Smith Machine Incline Bench Press	4x30,12,10,8 reps	rest: 60s
Smith Machine Bench Press (Wide Grip)	4x14,12,10,20 reps	rest: 60s
Smith Machine Decline Bench Press (Wide Grip)	4x12,10,8,8 reps	rest: 60s
Machine Incline Chest Press	4x14,12,10,20 reps	rest: 60s
Machine Bench Press	4x14,12,10,8,30 reps	rest: 90s
Machine Fly	3x14,12,10 reps	rest: 60s
Weighted Crunch	3x20 reps	rest: 45s
Barbell Press Sit-Up	3x20 reps	rest: 45s
Weight Plate Russian Twist	3x20 reps	rest: 45s
Forearm Plank with Hip Abduction	3x reps	rest: 15s

19.Biceps Triceps & Forearm 10 exercises, 55 mins

Barbell Bicep Curl (Wide Grip)	4x30,12,10,8 reps	rest: 60s
EZ Bar Close Grip Curl	4x14,12,10,20 reps	rest: 60s
Barbell Spider Curl	3x12,12,12 reps	rest: 60s
Deadlift to Bicep Curl	4x14,12,10,10 reps	rest: 60s
Barbell Seated Tricep Extension	4x20,12,10,8 reps	rest: 60s
Barbell Tricep Extension	4x14,12,10,8 reps	rest: 60s
EZ Bar French Press (Reverse Grip)	4x12,10,8,6 reps	rest: 60s
Smith Machine Reverse Bench Press (Close Grip)	4x14,12,10,8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x12,10,8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x12,10,8 reps	rest: 60s

20.Legs-Calf & Abs 10 exercises, 1 hr 10 mins

Machine Leg Press	5x30,12,10,8,20 reps	rest: 60s
Machine Leg Extension	5x14,12,10,8,20 reps	rest: 60s
Machine Seated Leg Curl	5x14,12,10,8,20 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Calf Press On Leg Press	4x12,10,8,6 reps	rest: 60s
Machine Seated Calf Raise	4x12,10,8,6 reps	rest: 60s
Cable Reverse Crunch	3x20 reps	rest: 45s
Leg Raise	3x20 reps	rest: 45s
Crunch	3x20 reps	rest: 45s
Rotational Crunch	3x20 reps	rest: 30s

21.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

22.Shoulders & Abs 10 exercises, 1 hr 5 mins

Cable Shoulder Press	4x30,12,10,15 reps	rest: 60s
Cable Rear Lateral Raise	4x14,12,10,15 reps	rest: 60s
Cable One-Arm Lateral Raise	4x12,10,8,15 reps	rest: 60s
Cable Front Raise	4x14,12,10,8,15 reps	rest: 60s
Cable Reverse Fly	3x14,12,10 reps	rest: 60s
Leverage Machine Shrug	4x12,10,8,6 reps	rest: 60s
Cable Reverse Crunch	3x20 reps	rest: 45s
Cable Kneeling Crunch	3x20 reps	rest: 45s
Machine Ab Crunch	3x30 reps	rest: 45s
Air Bike	3x20 reps	rest: 45s

23.Back & Abs 10 exercises, 1 hr 12 mins

Cable Rear Pulldown (Wide Grip)	4x20,12,10,8 reps	rest: 60s
T Bar Row	4x12,10,8,6 reps	rest: 60s
Cable Seated Row	5x14,12,10,8,20 reps	rest: 60s
Cable Shoulder Extension	4x12,10,8,15 reps	rest: 60s
Smith Machine Bent-Over Row (Reverse Grip)	4x12,10,8,8 reps	rest: 60s
Climber Pull-Up	3x15 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x20 reps	rest: 45s
Cable Side Bend	3x30 reps	rest: 30s
Parallel Bar Leg Raise	3x20 reps	rest: 45s
Seated Leg Tuck	3x20 reps	rest: 30s

24.Active Rest cardio 1 exercises, 1 hr 1 min

Treadmill Running

1x0 reps

rest: 60s

25.Chest & Abs 10 exercises, 1 hr 5 mins

Cable Incline Press (Stability Ball)	5x30,12,10,8,15 reps	rest: 60s
Cable Incline Fly	4x12,10,8,15 reps	rest: 60s
Cable Decline Press	4x12,10,8,8 reps	rest: 60s
Cable Cross-Over	4x14,12,10,8,15 reps	rest: 60s
Cable Lower Chest Raise	4x12,10,8,20 reps	rest: 60s
Cable Cross-Over	4x12,10,8,8 reps	rest: 60s
Stability Ball Hand and Foot Exchange	3x20 reps	rest: 30s
Stability Ball Pull-In	3x20 reps	rest: 30s
Stability Ball Roll Down	3x20 reps	rest: 30s
Stability Ball Crunch	3x20 reps	rest: 30s

26.Biceps Triceps & Forearm 10 exercises, 58 mins

Cable Standing Curl	5x30,12,10,8,8 reps	rest: 60s
Cable Incline Bicep Curl	4x14,12,10,8, reps	rest: 60s
Cable Dual Overhead Curl	4x12,10,8,8 reps	rest: 60s
Cable One-Arm Bicep Curl	4x12,10,8,20 reps	rest: 60s
Cable Shoulder Extension	5x30,12,10,8,15 reps	rest: 60s
Cable Rope Overhead Tricep Extension	4x14,12,10,8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12,10,8,6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12,10,8,20 reps	rest: 60s
Cable Wrist Curl	3x12,10,8 reps	rest: 60s
Cable Reverse Curl	3x12,10,8 reps	rest: 60s

27.Legs-Calf & Abs 10 exercises, 1 hr 12 mins

Machine Leg Press (Narrow Stance)	4x30,12,10,8 reps	rest: 60s
Smith Machine Squat to Bench	4x14,12,10,8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	4x12,10,8,6 reps	rest: 60s
Smith Machine Split Squat	4x12,10,8,8 reps	rest: 60s
Machine Calf Press	4x30,12,10,8 reps	rest: 60s
Machine Calf Raise	4x12,10,8,6 reps	rest: 60s
Parallel Bar Hip Raise	3x20 reps	rest: 45s
Cable Rotational Crunch (Kneeling)	3x30 reps	rest: 30s
Barbell Seated Twist	3x50 reps	rest: 30s
Crunch with Hands Overhead	3x20 reps	rest: 30s