Robertrogo

Apr 30th 2014

TRY IT OUT

DOWNLOAD

Fat Loss Not Mass Loss

DOWNLOADS/VIEWS: 637/17451

RATING: 75 (FROM 36 JEFIT MEMBERS)

4 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This program is designed to increase workout density and keep the heart rate high throughout. It should feel like you are doing cardio while weight training.

Pay close attention to the rest times. Supersets are designed into the program. When an exercise has a rest time of zero, move directly to the next exercise. Any exercise with a rest time greater than zero indicates the end of that superset. Choose very challenging weight for the first exercise of each pair such that you can barely complete the recommended number of sets with the recommended number of reps.

Attempt to beat the previous week's performance each week you choose to use this workout. Likely, you will need to move to a different program or change the exercises in this program after 4-8 weeks. I recommend moving to a program that blends strength and hypertrophy.

The prescribed cardio is optional. The time given is arbitrary. Choose a length that is optimal for your own goals. Also, choose only one of the listed cardio options. Multiple modes are included in each day for convenience.

For the HIIT training day, you may either choose intervals on cardio equipment or create your own giant circuit or conditioning workout. The goal is to work hard enough for lactic acid production and very high heart rates.

Enjoy!

Lower 1 with Conditioning 11 exercises, 3 hrs 35 mins

Barbell Squat	3x10 reps	rest: 0s
Freehand Jump Squat	3x10 reps	rest: 60s
Leg Extensions	2x12 reps	rest: 0s
Mountain Climbers	2x12 reps	rest: 60s
Barbell Glute Bridge	2x10 reps	rest: 0s
Dumbbell Swing	2x10 reps	rest: 60s
Calf Press on Leg Press Machine	3x12 reps	rest: 0s
Bodyweight Squat Jumps on Toes	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s
Elliptical Training	1x0 reps	rest: 75s
Step Machine	1x0 reps	rest: 75s

Upper 1 18 exercises, 3 hrs 22 mins

Wide Grip Lat Pulldown	3x6 reps	rest: 0s
Dumbbell One Arm Shoulder Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 0s
Cable Rope Rear Delt Row	3x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 0s
Barbell Front Raise	2x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 0s
Dumbbell Bicep Curl	3x8 reps	rest: 60s
Cable Cross Over	2x10 reps	rest: 0s
Cable Overhead Curl	2x10 reps	rest: 60s
Cable Side Bends	3x6 reps	rest: 0s
Cable Rope Triceps Pushdown	3x6 reps	rest: 60s
Decline Bench Weighted Twist	2x8 reps	rest: 0s
Barbell Lying Triceps Extension	2x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s
Stationary Bike	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 20s
Treadmill Running	1x0 reps	rest: 75s

HIIT 5 exercises, 1 hr 11 mins

Barbell Romanian Deadlift From Deficit	10x8 reps	rest: 75s
Barbell Deadlift	3x8 reps	rest: 75s
Barbell Clean	3x8 reps	rest: 75s
Treadmill Running	1x1 reps	rest: 15s
Stationary Bike	1x1 reps	rest: 15s

Lower 2 14 exercises, 3 hrs 6 mins

Leg Press with Wide Stance	3x8 reps	rest: 75s
Calf Press On Leg Press	3x8 reps	rest: 75s
Leg Press Machine With Wide Stance	3x6 reps	rest: 0s
Calf Press on Leg Press Machine	3x6 reps	rest: 60s
Bulgarian Split Squats	2x8 reps	rest: 0s
Seated Leg Curl	2x8 reps	rest: 60s
V-Squat Machine	3x6 reps	rest: 0s
Standing Calf Raises	3x10 reps	rest: 60s
Thigh Abductor	2x8 reps	rest: 0s
Thigh Adductor	2x8 reps	rest: 60s
Elliptical Training	1x1 reps	rest: 25s
Step Machine	1x1 reps	rest: 25s
Treadmill Running	1x1 reps	rest: 25s
Stationary Bike	1x0 reps	rest: 60s

Upper 2 with Conditioning 12 exercises, 2 hrs 5 mins

Machine Incline Chest Press	3x10 reps	rest: 0s
Plyo Push-Up	3x10 reps	rest: 60s
One Arm Iso Lateral High Row	3x10 reps	rest: 0s
Weighted Carry	3x20 reps	rest: 60s
Machine Shoulder Press	3x12 reps	rest: 0s
Kettlebell Alternating Renegade Row	3x12 reps	rest: 60s
Dumbbell Alternate Hammer Curl	2x12 reps	rest: 0s
Dumbbell Alternate Bent Over Kickback	2x12 reps	rest: 0s
Exercise Ball Plank With Side Kick	2x12 reps	rest: 60s
Stationary Bike	0x0 reps	rest: 25s
Step Machine	0x0 reps	rest: 25s
Treadmill Running	0x0 reps	rest: 25s

Bonus Deadlifts and Conditioning 5 exercises, 1 hr 5 mins

Barbell Deadlift	10x3 reps	rest: 120s
Barbell Bent Over Row	5x8 reps	rest: 0s
Plyo Push-Up	5x8 reps	rest: 0s
Dumbbell Rear Lunge	5x8 reps	rest: 60s
Walking	1x1 reps	rest: 20s