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4-Week Weight Loss
General
Beginner
Dumbbell
Plan Details
The 4-Week Weight Loss routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body
Est. 41 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Dip
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Sit-Up
2 Sets x 20 Reps
Tue
Cardio
Est. 52 min
5 exercises
Treadmill Running
1 Set
Rowing
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Sit-Up
3 Sets x 20 Reps
Thu
Full Body
Est. 40 min
6 exercises
Elliptical Training
1 Set
Box Jump Multiple Response
1 Set x 20 Reps
Kettlebell Windmill
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Sit-Up
3 Sets x 20 Reps
Fri
Legs
Est. 26 min
5 exercises
Step Machine
1 Set
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Rowing
1 Set
Sun
Pure Circuits Class
Est. 0 min
0 exercises
This day is empty
