Reduce Weight Routine - First Month

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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 routine was designed for bodybuilding beginners who want to gain muscle and lose excessive weight. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain some muscle while reducing fat to minimum.
This comes with diet of ~ 1700 cal per day for a man of 100 kg.
The walking of 100000 steps per every day is an addition to this routine.
The idea is to lose 5 kg for the first month.

Monday
Wednesday
Friday
Saturday
ANY

Chest and Triceps 11 exercises, 2 hrs 21 mins

Elliptical Training	0x0 reps	rest: 30s
Back Hyperextension	3x20 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 120s
Barbell Incline Bench Press	3x12 reps	rest: 120s
Dip	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x25 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s

Back, Biceps, and Forearm 11 exercises, 2 hrs 19 mins

Elliptical Training	0x0 reps	rest: 30s
Back Hyperextension	3x25 reps	rest: 60s
Barbell Deadlift	3x12 reps	rest: 120s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x25 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s

Shoulders and Legs 12 exercises, 2 hrs 28 mins

Elliptical Training	0x0 reps	rest: 30s
Back Hyperextension	3x25 reps	rest: 60s
Barbell Squat	3x12 reps	rest: 120s
Barbell Lunge	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x25 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s

Abs 10 exercises, 2 hrs 4 mins

Elliptical Training	0x0 reps	rest: 30s
Back Hyperextension	3x25 reps	rest: 60s
Oblique Crunch	3x12 reps	rest: 60s
Leg Raise	3x12 reps	rest: 60s
Air Bike	3x12 reps	rest: 60s
Hanging Leg Raise	3x12 reps	rest: 60s
Decline Crunch	3x12 reps	rest: 60s
Decline Bench Rotational Sit-Up	3x25 reps	rest: 60s
Parallel Bar Hip Raise	3x15 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s