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4 Day Fat Elimination Workout

By Max Riley

Experience
Intermediate (2-3 years)
Time
59 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Lat Pulldown Cable Machine, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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. 

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Monday - Upper A

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

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

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3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Lower A

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

Barbell Squat demonstrationPlay Barbell Squat demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Twisting Hanging Knee Raise demonstrationPlay Twisting Hanging Knee Raise demonstration
3 sets, 20 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
3 sets, 60s, (rest 60s)
Show Alternative Exercises

Thursday - Upper B

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

Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Lower B

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

45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 15 - 20 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
3 sets, 15 - 20 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Russian Twist
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/10/2018, UTC


Last Updated: 6/5/2021, UTC

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