4 Day Fat Elimination Workout

By Max Riley

	Intermediate (2-3 years)
	51 minutes/day \| 4 days/week
	Fat Loss
	Barbell, Incline Bench, Vertical Bench, Pull up bar, EZ Bar, Flat Bench, 1 x Dumbbell, 2 x Dumbbell, Squat Rack, Lying Leg Curl Machine, Leg Extension Machine, 45 Degree Leg Press Machine, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Straight Bar Attachment, Preacher Curl Bench, Seated Calf Raise Machine, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment Show More

Average Exertion

Average Cardio Intensity

This 4 day upper/lower workout routine supplemented with cardio is designed to burn off as much fat as possible while maintaining your muscle mass. Two upper body days and two lower body days ensure you're hitting all the major muscle groups twice per week, and a cardio warmup will help burn off even more calories for expedited fat loss.

Description

Week 1 Overview

Day 1:

Monday - Upper A

Day 2:

Tuesday - Lower A

Day 3:

Rest

Day 4:

Thursday - Upper B

Day 5:

Friday - Lower B

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper A

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For a warm up, perform 15-20 minutes of your cardio of choice.

Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	3 sets	8-10 reps	60s
2.Seated Barbell Military Press	3 sets	8-10 reps	60s
3.Pull-up	3 sets	10 reps	60s
4.EZ-Bar Skullcrusher	3 sets	10-12 reps	60s
5.One-Arm Bent-Over Dumbbell Row	3 sets	10-12 reps	60s
6.Standing Alternating Dumbbell Curls	3 sets	10-12 reps	60s

Day 2 - Tuesday - Lower A

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For a warm up, perform 15-20 minutes of your cardio of choice.

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	8-10 reps	60s
2.Lying Leg Curls	3 sets	12-15 reps	60s
3.Leg Extensions	3 sets	12-15 reps	60s
4.Sled 45 Degree Calf Press	3 sets	15-20 reps	60s
5.Twisting Hanging Knee Raise	3 sets	20 reps	60s
6.Plank	3 sets	60s	60s

Day 4 - Thursday - Upper B

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For a warm up, perform 15-20 minutes of your cardio of choice.

Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	3 sets	10 reps	60s
2.Bent Over Barbell Row	3 sets	8-10 reps	60s
3.Dumbbell Lateral Raise	3 sets	12-15 reps	60s
4.Lat Pulldown	3 sets	10-12 reps	60s
5.Cable Tricep Extension	3 sets	10-12 reps	60s
6.EZ-Bar Preacher Curl	3 sets	10-12 reps	60s

Day 5 - Friday - Lower B

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For a warm up, perform 15-20 minutes of your cardio of choice.

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	15-20 reps	60s
2.Stiff-Legged Barbell Deadlift	3 sets	8-10 reps	60s
3.Walking Dumbbell Lunge	3 sets	10 reps	60s
4.Seated Calf Raise Machine	3 sets	15-20 reps	60s
5.Kneeling Cable Crunch	3 sets	20 reps	60s
6.Russian Twist	3 sets	20 reps	60s

Date Created: 4/10/2018, UTC

Last Updated: 10/27/2021, UTC

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