Fat Lose Workout Program

Cardio Plan
Take at least one day rest between cardio workouts. Cardio sessions should be from 30 up to 60 minutes.
It doesn't matter which form of cardio you use pick something that gets your heart moving (treadmill, rowing machine, stair stepper and something else).

Gym Workout Split
You will be using an upper/lower workouts. Rep schemes are guidelines.
When a weight becomes manageable add weight to the bar.

Day 1 - Upper A
Day 2 - Lower A
Day 3 - Off
Day 4 - Upper B
Day 5 - Lower B
Day 6 – Off
Day 7 – Off

Upper A
Exercise
Sets
Reps
Incline Bench Press
3
8-10
One Arm Dumbbell Row
3
10-12
Seated Barbell Press
3
8-10
Pull Ups
3
10
Skull crushers
3
10-12
Dumbbell Curl
3
10-12

Lower A
Exercise
Sets
Reps
Squats
3
8-10
Leg Curl
3
12-15
Leg Extension
3
12-15
Leg Press Calf Raise
3
15-20
Plank
3
60 sec.
Twisting Hanging Knee Raise
3
20

Upper B
Exercise
Sets
Reps
Dumbbell Bench Press
3
10
Barbell Row
3
8-10
Dumbbell Lateral Raise
3
12-15
Lat Pull Down 
3
10-12
Cable Tricep Extensions
3
10-12
EZ Bar Preacher Curl
3
10-12

Lower B
Exercise
Sets
Reps
Leg Press
3
15-20
Stiff Leg Deadlift
3
8-10
Walking Dumbbell Lunge
3
10
Seated Calf Raise
3
15-20
Cable Crunch
3
20
EZ Russian Twist
3
20


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