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4 Day Fat Melting Workout

By Eric Broser

Experience
Intermediate (2-3 years)
Time
77 minutes/day | 4 days/week
Good for
Fat Loss
Equipment
1 x Dumbbell, 2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Flat Bench, Incline Bench, Leg Extension Machine, Lying Leg Curl Machine, Machine, Other, Preacher Curl Bench, Reverse Hyper Bench, Single D-Handle Attachment, Squat Rack, Tricep Rope Attachment
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 exercises in supersets will also keep your heart rate up for additional fat loss. All of this lifting will also be key for maintaining as much muscle as possible, which is key for maximum fat loss. For even more fat loss, you can perform cardio post workout for 20-30 minutes, or on off days for 30-60 minutes. Intermediate lifters looking to shred for the summer should give this workout a shot.

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Monday - Chest, Biceps, Forearms, & Abs Focus

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Dumbbell Fly On Incline Bench▶
3A. Dumbbell Fly On Incline Bench
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Crossovers (upper chest)▶
3B. Cable Crossovers (upper chest)
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
4. EZ-Bar Preacher Curl
1 set, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
1 set, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Standing High Pulley Cable Curl▶
6A. Standing High Pulley Cable Curl
2 sets, 7 - 9 reps, (rest 60s)
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No media available

6B. Dumbbell Curl
2 sets, 7 - 9 reps, (rest 60s)
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Reverse-Grip Barbell Curl demonstrationPlay Reverse-Grip Barbell Curl demonstration
7. Reverse-Grip Barbell Curl
1 set, 10 - 12 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Palms-Down Barbell Wrist Curl Over A Bench demonstrationPlay Palms-Down Barbell Wrist Curl Over A Bench demonstration
8A. Palms-Down Barbell Wrist Curl Over A Bench
1 set, 13 - 15 reps, (rest 60s)
Show Alternative Exercises
Palms-Up Barbell Wrist Curl Over A Bench▶
8B. Palms-Up Barbell Wrist Curl Over A Bench
1 set, 13 - 15 reps, (rest 60s)
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
9. Kneeling Cable Crunch
2 sets, 16 - 20 reps, (rest 60s)
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Circuit
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
10A. Hanging Straight Leg Raise
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises
Seated Leg Tucks demonstrationPlay Seated Leg Tucks demonstration
10B. Seated Leg Tucks
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises

Tuesday - Quads, Hamstrings, & Calves Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
3A. Leg Extensions
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Walking Lunge demonstrationPlay Barbell Walking Lunge demonstration
3B. Barbell Walking Lunge
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Thigh Adductor▶
5A. Thigh Adductor
2 sets, 16 - 20 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
5B. Stiff-Legged Barbell Deadlift
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
6. Standing Machine Calf Raise
1 set, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Seated Calf Raise Machine▶
7A. Seated Calf Raise Machine
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press▶
7B. Sled 45 Degree Calf Press
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Lats, Lower Back, & Abs Focus

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Seated Cable Row▶
1. Seated Cable Row
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
2. Barbell Underhand Bent-over Row
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3A. Bent-Arm Dumbbell Pullover
2 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
T-Bar Row with Handle▶
3B. T-Bar Row with Handle
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Weighted 45 Degree Hyperextension demonstrationPlay Weighted 45 Degree Hyperextension demonstration
4. Weighted 45 Degree Hyperextension
1 set, 13 - 15 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5A. Barbell Deadlift
1 set, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
5B. Hyperextension
1 set, AMAP reps, (rest 60s)
Show Alternative Exercises
Weighted Crunch demonstrationPlay Weighted Crunch demonstration
6. Weighted Crunch
1 set, 16 - 20 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Lying Floor Leg Raise demonstrationPlay Lying Floor Leg Raise demonstration
7A. Lying Floor Leg Raise
2 sets, AMAP reps, (rest 60s)
Show Alternative Exercises
Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
7B. Side Crunch With Leg Lift
2 sets, 16 - 20 reps, (rest 60s)
Show Alternative Exercises

Friday - Shoulders, Traps, Triceps, & Calves Focus

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Face Pull demonstrationPlay Face Pull demonstration
1. Face Pull
2 sets, 10 - 12 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Dumbbell Lateral Raise▶
2. Dumbbell Lateral Raise
2 sets, 10 - 12 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Seated Dumbbell Shoulder Press▶
3A. Seated Dumbbell Shoulder Press
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
3B. Barbell Front Raise
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4. Barbell Shrug
2 sets, 10 - 12 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Barbell Upright Row▶
5A. Barbell Upright Row
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shrug demonstrationPlay Seated Dumbbell Shrug demonstration
5B. Seated Dumbbell Shrug
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
6. Straight Bar Tricep Extension
1 set, 10 - 12 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
7. EZ-Bar Skullcrusher
2 sets, 7 - 9 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Dumbbell One Arm Triceps Extension (on bench) demonstrationPlay Dumbbell One Arm Triceps Extension (on bench) demonstration
8A. Dumbbell One Arm Triceps Extension (on bench)
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
8B. Barbell Close-Grip Bench Press
2 sets, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
9. Seated Calf Raise Machine
2 sets, 10 - 12 reps, (rest 60s)
Drop set each set (reduce weight after failure in order to continue to. failure once more)
Show Alternative Exercises
Circuit
Sled 45 Degree Calf Press▶
10A. Sled 45 Degree Calf Press
1 set, 7 - 9 reps, (rest 60s)
Show Alternative Exercises
Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
10B. Standing Machine Calf Raise
1 set, 7 - 9 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/12/2018, EDT


Last Updated: 6/5/2021, EDT

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