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Free Weights full body to lose weight
Cutting
Beginner
Machine strength
Plan Details
The Free Weights full body to lose weight routine by elhuiro is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a second stage for a beginner. When somebody start to train in the gym for the first time, sometimes is overwhelmed with all the heavy loads and the exercises that you don't know how properly done, so it's no unusual that a beginner starts working with machines, because it's easer to use, helps to realice how the move must to be done and help you to build strength to lift more weight. This routine it's a step between the machines only workouts and the free weights, mixing per season one or two free weight exercise (some of the basics, like squats and bench press) and complete the routine with the machines. The workout is planed as a divided workout, and per day you will train chest or back plus legs or a minor muscular group (like biceps or shoulders). The principal objetive of the routine is to learn how have to be done the principals free weights, but at the same time continue with the training and not to feel overwhelmed with a large number of unknow exercises.
Routine detail
Day 1
Abs/Espalda
Est. 240 min
10 exercises
Stationary Bike
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Wood Chop
4 Sets x 8 Reps
cable push-pull
4 Sets x 8 Reps
Decline Bench Weighted Twist
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Day 2
Brazos/Pecho
Est. 240 min
12 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Squeeze Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
plank with shoulders touching
4 Sets
plank with dumbbell arm extension
4 Sets x 8 Reps
Mountain Climber
4 Sets
Day 3
Pierna/Gluteo/Abs
Est. 240 min
11 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Mountain Climber
4 Sets
Day 4
espalda/brazos
Est. 240 min
11 exercises
Elliptical Training
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Behind the back cable curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
dumbbell plank row
4 Sets x 8 Reps
Decline Bench Cable Crunch
4 Sets x 8 Reps
Day 5
pecho/pierna/gluteo
Est. 240 min
13 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Single-Leg Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Leg Kickback
4 Sets x 8 Reps
Kettlebell One-Arm Swing
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Hanging Knee Raise (Rotational)
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
