Lean out Fatty

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Week 1

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Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Warm-up (5-8 min): Band pull-aparts x 20, arm circles, push-ups x 10, shoulder dislocates

Cardio

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Chest Fly (Machine)

Tricep Pushdown (Cable)

Push A

Warm-up (5-8 min): Dead hangs x 30s, band pull-aparts x 20, cat-cow, hip hinges

Deadlift (Deficit)

Barbell Row

Single Arm Row (Dumbbell)

Lat Pulldown (Neutral Grip)

Face Pull

Bicep Curl (Barbell)

Pull A

Warm-up (8 min): Bodyweight squats x 15, walking lunges x 10 each, leg swings, glute bridges x 15

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Leg Extension

Standing Calf Raise

Legs A

Single Arm Shoulder Press

One Arm Lateral Raise (Cable)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Push Up

Push B

Pull-Up (Bodyweight)

Seated Row (Cable)

Rear Delt Fly (Machine)

Hammer Curl (Dumbbell)

Back Extension (Weighted)

Farmer's Walk (Weighted)

Pull B

Goblet Squat

Walking Lunge (Dumbbell)

Hip Thrust (Barbell)

Leg Curl

Legs B

Chest Fly (Dumbbell)

Dip (Bodyweight)

Single Arm Row (Cable)

Lat Pulldown

Bicep Curl (EZ Bar)

Bench Press (Dumbbell)

Arnold Press

Chest Supported Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Front Squat (Barbell)

Reverse Lunge (Dumbbell)

Calf Raise (Machine)

Band pull-aparts x 20, arm circles, pike push-ups x 8, shoulder dislocates

Dead hangs x 30s, band pull-aparts x 20, thoracic rotations, glute bridges

Warm-up: Squats x 15, lateral band walks x 10 each, leg swings, single-leg glute bridges x 10 each

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