jorgenunes88

Jan 30th 2019

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Cutting fat and weight Loss Routine

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4 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

As winter comes to an end and spring and summer time begin, cut fat and build lean sexy muscle with this routine. Hard work pays off quick, and Diet is always key in following any muscle building routine.

This routine is a cutting routine that is focused around losing fat (with diet like Clean cut) and building lean muscle (with weights).

This routine is a 5 times a week workout, with a warm up at the beginning and cardio at the end to help boost fat loss, however this Cardio can be replaced by your favorite Class workout ex: RPM, Body attack, Cycling, Body Pump, etc.

This routine focuses only 1 to 2 muscle groups a day. I have made it to where it is similar to Compound movements, sometimes this movements are used in CrossFit WOD's.

For any cutting routine it is important to perform at least 40 minutes of cardio to stimulate the body into burning any fat storages usually at the end of the Workout because, the last fuel cells have been burned on the weights workout, so the goal of the last cardio is to "attack" directly the Fat Cells.

************************************************************Note*****************************************************

Diet is key for any routine that is meant to lean out the stomach and belly. It is important to eat clean foods (i.e lean chicken, vegetables, fruits, and high fiber foods, white meats) and stay clean of heavy carbohydrates that will sit in your stomach thus storing as fat.

If these exercises do not suit your need, you can substitute other abdominal workouts into this routine.

Goal of 1 Kilogram off each week.
If you don't lose 1Kg then the Cardio should be increase and the missing Grams added to next week.

Monday
Tuesday
Wednesday
Thursday
Friday

Chest and Triceps 8 exercises, 1 hr 27 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Dip	3x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 30s

Legs and Abs 12 exercises, 2 hrs 12 mins

Treadmill Running	0x0 reps	rest: 10s
Machine Leg Extension	3x12 reps	rest: 45s
Machine Seated Leg Curl	3x120 reps	rest: 45s
Barbell Squat	3x12 reps	rest: 60s
Barbell Front Squat	3x12 reps	rest: 60s
Barbell Standing Calf Raise	3x12 reps	rest: 60s
Barbell Clean Deadlift	3x12 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 25s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Weighted Hanging Knee Raise	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s

Shoulders 8 exercises, 1 hr 35 mins

Walking	0x0 reps	rest: 10s
Machine Shoulder Press	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s
Barbell Military Press	3x10 reps	rest: 60s
Dumbbell Bent-Over Raise	3x10 reps	rest: 60s
Dumbbell Alternating Front Raise	3x10 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 40s

Back and Biceps 10 exercises, 1 hr 44 mins

Rowing	0x0 reps	rest: 10s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Barbell Drag Curl	3x10 reps	rest: 60s
EZ Bar Curl	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 45s
Barbell Good Morning	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Walking	0x0 reps	rest: 35s

Legs and Glutes 9 exercises, 1 hr 32 mins

Walking	0x0 reps	rest: 10s
Barbell Deep Squat	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Barbell Front Squat	3x10 reps	rest: 60s
Barbell Calf Raise	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 30s