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4 Day Fat Melting Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

77 minutes

Genders

Female, Male

Goals

Fat Loss (Female | Male)
Description

This 4 day workout is designed to maximize fat loss with high volume and supersets. Each workout is packed with compound lifts and accessory lifts that will help you burn calories. Performing these ex

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Other

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

77 minutes

Genders

Female, Male

Days per week

4 days

Goals

Fat Loss (Female | Male)
Description

This 4 day workout is designed to maximize fat loss with high volume and supersets. Each workout is packed with compound lifts and accessory lifts that will help you burn calories. Performing these ex

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Other

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Week 1


Monday - Chest, Biceps, Forearms, & Abs Focus

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. Dumbbell Bench Press
Dumbbell Bench Press
2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
2 sets10 - 12 reps60s
3B. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
2 sets10 - 12 reps60s
4. EZ-Bar Preacher Curl
EZ-Bar Preacher Curl
1 set7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
5. Barbell Biceps Curl
Barbell Biceps Curl
1 set7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
6A. Standing High Pulley Cable Curl
Standing High Pulley Cable Curl
2 sets7 - 9 reps60s
6B. Dumbbell Curl

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2 sets7 - 9 reps60s
7. Reverse-Grip Barbell Biceps Curl1 set10 - 12 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
8A. Palms-Down Wrist Curl Over A Bench1 set13 - 15 reps60s
8B. Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
1 set13 - 15 reps60s
9. Kneeling Cable Crunch
Kneeling Cable Crunch
2 sets16 - 20 reps60s
10A. Hanging Straight Leg Raise
Hanging Straight Leg Raise
1 setAMAP reps60s
10B. Seated Leg Tucks1 setAMAP reps60s

Tuesday - Quads, Hamstrings, & Calves Focus

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ExerciseSetsRepsRestNotes
1. Barbell Squat2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. 45 Degree Leg Press2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Leg Extensions2 sets10 - 12 reps60s
3B. Barbell Walking Lunge2 sets10 - 12 reps60s
4. Lying Leg Curls2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
5A. Thigh Adductor
Thigh Adductor
2 sets16 - 20 reps60s
5B. Stiff-Legged Barbell Deadlift2 sets10 - 12 reps60s
6. Standing Machine Calf Raise1 set7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
7A. Seated Calf Raise Machine
Seated Calf Raise Machine
2 sets7 - 9 reps60s
7B. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
2 sets10 - 12 reps60s

Thursday - Lats, Lower Back, & Abs Focus

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ExerciseSetsRepsRestNotes
1. Seated Cable Row
Seated Cable Row
2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. Barbell Underhand Bent-over Row2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Bent-Arm Dumbbell Pullover2 sets10 - 12 reps60s
3B. T-Bar Row with Handle
T-Bar Row with Handle
2 sets7 - 9 reps60s
4. Weighted 45 Degree Hyperextension1 set13 - 15 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
5A. Barbell Deadlift1 set7 - 9 reps60s
5B. Hyperextension
Hyperextension
1 setAMAP reps60s
6. Weighted Crunch1 set16 - 20 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
7A. Lying Floor Leg Raise2 setsAMAP reps60s
7B. Side Crunch With Leg Lift2 sets16 - 20 reps60s

Friday - Shoulders, Traps, Triceps, & Calves Focus

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ExerciseSetsRepsRestNotes
1. Face Pull
Face Pull
2 sets10 - 12 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 sets10 - 12 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 sets7 - 9 reps60s
3B. Barbell Front Raise2 sets7 - 9 reps60s
4. Barbell Shrug2 sets10 - 12 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
5A. Upright Barbell Row
Upright Barbell Row
2 sets7 - 9 reps60s
5B. Seated Dumbbell Shrug
Seated Dumbbell Shrug
2 sets7 - 9 reps60s
6. Straight Bar Tricep Extension1 set10 - 12 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
7. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
2 sets7 - 9 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
8A. Dumbbell One Arm Triceps Extension (on bench)
Dumbbell One Arm Triceps Extension (on bench)
2 sets7 - 9 reps60s
8B. Close-Grip Bench Press
Close-Grip Bench Press
2 sets7 - 9 reps60s
9. Seated Calf Raise Machine
Seated Calf Raise Machine
2 sets10 - 12 reps60s
Drop set each set (reduce weight after failure in order to continue to. failure once more)
10A. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
1 set7 - 9 reps60s
10B. Standing Machine Calf Raise1 set7 - 9 reps60s

Date Created: 5/12/18, 3:23 PM


Last Updated: 9/12/20, 9:37 PM

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