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4 Day Shred Cycle Fat Loss Workout

Jacked Cash
537,223
Train insane 4 days a week. Combine your resistance training sessions with short bursts of cardio to maximize fat loss while maintaining existing muscle mass.

WORKOUT SUMMARY​

Workout Description​

This workout combines your resistance training and cardio into one intense workout session. You will be at the gym 4 times per week, in and out in about one hour. Make sure to stretch or properly warm up before beginning each day.
I recommend the following split. Feel free to move the days around to fit your schedule, as long as you keep several days of rest between your pressing day (chest and shoulders).
Exercises are performed in pairs. These pairs consist of:
You will start each exercise pattern with a single rep for the barbell, machine or dumbbell exercise. After this rep immediately perform 15 seconds of moderate cardio. This could include kettlebell swings, treadmill, stepper, skipping rope or anything similar. Next perform 10 reps of the bodyweight exercise followed by another 15 seconds of moderate cardio.
Each time through this sequence you will add a rep to the barbell/dumbbell/machine exercise while taking one away from the bodyweight exercise. Some rest between each of these stations is acceptable, but try to keep it to a minimum.
The complete sequence for each exercise pattern looks like the following:
Shred Cycle
Example Pattern
ExerciseReps
Barbell/Dumbbell1
Cardio15 seconds
Bodyweight10
Cardio15 seconds
Barbell/Dumbbell2
Cardio15 seconds
Bodyweight9
Cardio15 seconds
Barbell/Dumbbell3
Cardio15 seconds
Bodyweight8
Cardio15 seconds
Barbell/Dumbbell4
Cardio15 seconds
Bodyweight7
Cardio15 seconds
Barbell/Dumbbell5
Cardio15 seconds
Bodyweight6
Cardio15 seconds
Barbell/Dumbbell6
Cardio15 seconds
Bodyweight5
Cardio15 seconds
Barbell/Dumbbell7
Cardio15 seconds
Bodyweight4
Cardio15 seconds
Barbell/Dumbbell8
Cardio15 seconds
Bodyweight3
Cardio15 seconds
Barbell/Dumbbell9
Cardio15 seconds
Bodyweight2
Cardio15 seconds
Barbell/Dumbbell10
Cardio15 seconds
Bodyweight1
Cardio15 seconds
As your conditioning improves week in and week out your workout time will decrease. Initially you want to start with a weight that allows you to complete the entire circuit without making an adjustment. If a weight becomes too manageable add 5 pounds then next time you lift.
Here are the recommended exercise pairings. Feel free to make adjustments based on needs or available equipment.

Chest and Triceps​

Legs​

Shoulders and Traps​

* For the side plank alternate left and right arms. Instead of reps count out seconds using "one thousand one, one thousand two, etc."

Back and Biceps​

 

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