Free personalized workout plan

4 Day Fat Elimination Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
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
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper A

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

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

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3 sets, 10-12 reps, (rest 60s)
Time between exercises: 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 Back Squat
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
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Twisting Hanging Knee Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Plank
3 sets, 60s, (rest 60s)
Time between exercises: 60s
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Thursday - Upper B

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

Dumbbell Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
3 sets, 8-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Cable Tricep Extension
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Preacher Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Friday - Lower B

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

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

No media available

3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Mon Oct 18 2021 23:02:02 GMT+0000 (Coordinated Universal Time)


Last Updated: Mon Oct 18 2021 23:02:02 GMT+0000 (Coordinated Universal Time)

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