FAT-LOSS WORKOUT PLAN
Sunday-Saturday
CARDIO
Morning : 20min. run at 4mph. on the treadmill
Evening: HIIT 25min.
Monday: Back
Widegrip Pullups 4x10
Pulldowns 4x10,10,15,15
Dumbbell Rows 4x10
Dumbbell Pullover 4x10,10,15,15
Straightleg Deadlift 4x10,10,15,15
ABS
Tuesday: Bis and Tris
Reverse Pullups 3x10
Preacher Curl 4x10,10,15,15
Reverse Dumbbell Curl 4x10
Barbell Curl 4x10,10,15,15
Concentration Curl 4x10,10,15,15
Hammer Curl 4x10
Skull Crushers 4x10
Pushdowns 4x10
Reverse Pushdown 4x10
Kickbacks 4x10,10,15,15
Dips 4x25
Wednesday: Shoulders
Upright Rows superset with Barbell raises 4x8,10,12,15
Dumbbell Press superset with Cable Flys 4x8,10,12,15
Front Raises 4x10,10,15,15
Bent-Over Raises 4x10,10,15,15
Shrugs 4x15
ABS
Thursday: Legs and Calves
Squat 4x8
Leg Press 4x10
Dumbbell Hamstring Curl 4x10
Barbell Calf Raise 4x15
Friday: Chest
Bench Press 4x8
Incline Press 4x8
Dumbbell Bench Press 4x10
Machine Flys 4x10,10,15,15
Pushups 4x25
ABS |
