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Beginners 4 Days Weight Loss
AUDIO TIP
General
Beginner
None
Plan Details
The Beginners 4 Days Weight Loss routine by tnqhmh is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Gain muscle and lose fat with simple, effective and time friendly workout routine. Excellent for beginners ?
Routine detail
Day 1
Chest-Triceps
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Day 2
Back-Biceps
Est. 0 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Day 3
Shoulders
Est. 0 min
6 exercises
Dumbbell Shoulder Press
1 Set x 10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Day 4
Cardio-Core
Est. 0 min
10 exercises
Parallel Bar Hip Raise
2 Sets x 15 Reps
Mountain Climber
2 Sets x 20 Reps
Jumping Jacks
2 Sets
Scissor Kick
2 Sets
Seated Leg Tuck
2 Sets
Bench Leg Raise (Supine)
2 Sets
Crunch
2 Sets x 15 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Reverse Crunch
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
