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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Chest, Biceps, Forearms, & Abs Focus

Day 2: Tuesday - Quads, Hamstrings, & Calves Focus

Day 3: Rest

Day 4: Thursday - Lats, Lower Back, & Abs Focus

Day 5: Friday - Shoulders, Traps, Triceps, & Calves Focus

Day 6: Rest

Day 7: Rest

Week 1

Monday - Chest, Biceps, Forearms, & Abs Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. Dumbbell Bench Press ▶	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Dumbbell Fly On Incline Bench ▶	2 sets	10 - 12 reps	60s
3B. Cable Crossovers (upper chest) ▶	2 sets	10 - 12 reps	60s
4. EZ-Bar Preacher Curl ▶	1 set	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
5. Barbell Biceps Curl ▶	1 set	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
6A. Standing High Pulley Cable Curl ▶	2 sets	7 - 9 reps	60s
6B. Dumbbell Curl No media available	2 sets	7 - 9 reps	60s
7. Reverse-Grip Barbell Biceps Curl Amazing arm pump with reverse curls by scooby1961	1 set	10 - 12 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
8A. Palms-Down Wrist Curl Over A Bench Forearm exercises -- Barbell Wrist Curl by Fitnessyard	1 set	13 - 15 reps	60s
8B. Palms-Up Barbell Wrist Curl Over A Bench ▶	1 set	13 - 15 reps	60s
9. Kneeling Cable Crunch ▶	2 sets	16 - 20 reps	60s
10A. Hanging Straight Leg Raise ▶	1 set	AMAP reps	60s
10B. Seated Leg Tucks Leg Tucks by RealWorldSelfDefense	1 set	AMAP reps	60s

Tuesday - Quads, Hamstrings, & Calves Focus

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	2 sets	10 - 12 reps	60s
3B. Barbell Walking Lunge Barbell Walking Lunges by Avid Fitness	2 sets	10 - 12 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
5A. Thigh Adductor ▶	2 sets	16 - 20 reps	60s
5B. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	2 sets	10 - 12 reps	60s
6. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	1 set	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
7A. Seated Calf Raise Machine ▶	2 sets	7 - 9 reps	60s
7B. Sled 45 Degree Calf Press ▶	2 sets	10 - 12 reps	60s

Thursday - Lats, Lower Back, & Abs Focus

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Exercise	Sets	Reps	Rest	Notes
1. Seated Cable Row ▶	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. Barbell Underhand Bent-over Row BENT OVER ROW - UNDERHAND GRIP by Aesthetics Trainer	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	2 sets	10 - 12 reps	60s
3B. T-Bar Row with Handle ▶	2 sets	7 - 9 reps	60s
4. Weighted 45 Degree Hyperextension Back Exercises -- Weighted Hyperextension by Fitnessyard	1 set	13 - 15 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
5A. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	1 set	7 - 9 reps	60s
5B. Hyperextension ▶	1 set	AMAP reps	60s
6. Weighted Crunch Abs Exercises - Weighted Crunches by TheAbsExercises	1 set	16 - 20 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
7A. Lying Floor Leg Raise Lying (Floor) Leg Raises by Coach Bobby Bluford	2 sets	AMAP reps	60s
7B. Side Crunch With Leg Lift Side Crunch Leg Lift Demo by AtYourDoorPT Alex	2 sets	16 - 20 reps	60s

Friday - Shoulders, Traps, Triceps, & Calves Focus

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Exercise	Sets	Reps	Rest	Notes
1. Face Pull ▶	2 sets	10 - 12 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
2. Dumbbell Lateral Raise ▶	2 sets	10 - 12 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
3A. Seated Dumbbell Shoulder Press ▶	2 sets	7 - 9 reps	60s
3B. Barbell Front Raise Barbell Front Raise (Exercises.com.au) by Exercises.com.au	2 sets	7 - 9 reps	60s
4. Barbell Shrug Barbell Shrugs by Avid Fitness	2 sets	10 - 12 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
5A. Upright Barbell Row ▶	2 sets	7 - 9 reps	60s
5B. Seated Dumbbell Shrug ▶	2 sets	7 - 9 reps	60s
6. Straight Bar Tricep Extension Triceps Exercises -- Triceps Pushdown by Fitnessyard	1 set	10 - 12 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
7. EZ-Bar Skullcrusher ▶	2 sets	7 - 9 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
8A. Dumbbell One Arm Triceps Extension (on bench) ▶	2 sets	7 - 9 reps	60s
8B. Close-Grip Bench Press ▶	2 sets	7 - 9 reps	60s
9. Seated Calf Raise Machine ▶	2 sets	10 - 12 reps	60s	Drop set each set (reduce weight after failure in order to continue to. failure once more)
10A. Sled 45 Degree Calf Press ▶	1 set	7 - 9 reps	60s
10B. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	1 set	7 - 9 reps	60s