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MISSION AESTHETICS: 10 WEEK DEFINED

& SHREDDED WORKOUT
The mission is simple: Get shredded and Main Goal: Lose Fat Equipment: Barbell, Bodyweight,
show off the physique you’ve always dreamed
Training Level: Intermediate Cables, Dumbbells, Machines
of. And with the Mission Aesthetics 10 week
workout, we’ll show you the way. Program Duration: 10 Weeks Target Gender: Male & Female
Days Per Week: 4 Day Author: Josh England
Link to Workout: https://www.muscleandstrength.com/
workouts/mission-aesthetics-10-week-fat-loss-workout
Time Per Workout: 60-90 Mins

Day 1: Full Body Fat Loss Workout

Exercise Sets Reps
Deadlift 4 3

Seated Cable Row 3 8

Lat Pull Down 3 12

Push Up 3 15

Walking Bodyweight Lunges 3 15 Each

Day 2: Rest/Active Recovery Cardio

On rest days you have the option to take the day completely off or perform some form of active
recovery. If you’re the type of person who goes stir-crazy without a workout during the day, it is
recommended to do some light recovery walking and at-home core work on this day.

Day 3: Upper Body Fat Loss Workout

Exercise Sets Reps
Seated Shoulder Press 4 6

Incline Bench Press 4 6

A1. Machine Lateral Raise 3 12

A2. Machine Fly 3 12

Rear Delt Fly 3 12

Dumbbell Row 3 8

Day 4: Lower Body Fat Loss Workout

Exercise Sets Reps
Barbell Squat 4 3

Leg Press 3 10

Dumbbell Stiff Leg Deadlift 3 8

Leg Extension 3 15

Leg Curl 3 15

Calf Raise 4 20

Day 5: Rest/Active Recovery Day

On rest days you have the option to take the day completely off or perform some form of active
recovery. If you’re the type of person who goes stir-crazy without a workout during the day, it is
recommended to do some light recovery walking and at-home core work on this day.

Day 6: Full Body Fat Loss Workout

Exercise Sets Reps
Back Squat 4 4

Bent Over Row 4 4

Machine Chest Press 3 10

Dumbbell Lateral Raise 3 12

A1. Dumbbell Curl 3 12

A2. French Press 3 12

B1. Preacher Curl 3 12

B2. Tricep Push Up 3 12

Day 7: Rest/Active Recovery Day
On rest days you have the option to take the day completely off or perform some form of active
recovery. If you’re the type of person who goes stir-crazy without a workout during the day, it is
recommended to do some light recovery walking and at-home core work on this day.

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