2 Month From Fat to Fit

Shared By : mellyr85 VIP
Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
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Description

This is a beginner routine designed to maximize caloric expenditure. Eight weeks is not a lot of time and we want to make use of each day. Cardio days can be as easy or as challenging as you make it.

I've selected the stairmaster to maximize fat burn, but feel free to substitute with whatever is most comfortable for you. Another great option if available ... a rowing machine.

This is a beginner cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles.

Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body

Diet
As to any cutting routine, diet is KEY. You need to eat clean and healthy, while focusing on adequate calorie intake just enough to stimulate fat loss that you're looking for. Eliminate processed foods while taking in healthy carbs and fats and of course enough protein to meet your daily needs.



Stay Strong Together,



Michael Wood, CSCS
Jefit

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Monday Upper Body (A)
Exercise Name Muscle Timer Reps Sets Track
Barbell Bench Press Barbell Bench Press

Chest

120 sec 12,10,8 3 Progress Chart
Barbell Bent-Over Row Barbell Bent-Over Row

Back

90 sec 12,10,8 3 Progress Chart
Dumbbell Shoulder Press Dumbbell Shoulder Press

Shoulders

90 sec 12,10,8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

90 sec 12,10,8 3 Progress Chart
Cable One-Arm Tricep Extension Cable One-Arm Tricep Extension

Triceps

60 sec 12,10,8 3 Progress Chart
Dumbbell Alternating Bicep Curl Dumbbell Alternating Bicep Curl

Biceps

60 sec 12,10,8 3 Progress Chart
Tuesday Lower Body (A)
Exercise Name Muscle Timer Reps Sets Track
Barbell Squat Barbell Squat

Upper Legs

120 sec 8 3 Progress Chart
Barbell Stiff-Leg Deadlift Barbell Stiff-Leg Deadlift

Back

90 sec 8 3 Progress Chart
Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise

Lower Legs

60 sec 12 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

90 sec 8 3 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

90 sec 8 3 Progress Chart
Plank Plank

Abs

30 sec - 2 Progress Chart
Wednesday Cardio
Exercise Name Muscle Timer Reps Sets Track
Step Machine Step Machine

Cardio

30 min - - Progress Chart
Thursday Upper Body (B)
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Incline Bench Press Dumbbell Incline Bench Press

Chest

120 sec 8 3 Progress Chart
Barbell Military Press Barbell Military Press

Shoulders

120 sec 8 3 Progress Chart
Machine Incline Chest Press Machine Incline Chest Press

Chest

90 sec 8 3 Progress Chart
Machine Seated Row Machine Seated Row

Back

90 sec 8 3 Progress Chart
Barbell Curl Barbell Curl

Biceps

60 sec 8 3 Progress Chart
Machine Assisted Dip Machine Assisted Dip

Triceps

60 sec 8 3 Progress Chart
Friday Lower Body (B)
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Stiff-Leg Deadlift Dumbbell Stiff-Leg Deadlift

Back

90 sec 8 3 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

60 sec 12,10,8 3 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 12,10,8 3 Progress Chart
Back Hyperextension Back Hyperextension

Back

60 sec 10,8,8 3 Progress Chart
Step Machine Step Machine

Cardio

20 min - - Progress Chart