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Perfect for anyone looking to lose weight while having fun. I have designed this plan with four days of lifting weights, one active rest day to enjoy one of your favorite cardio, one rest day and end week with yoga.
Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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EZ Bar Close Grip Curl
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3x8 reps |
rest: 60s
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Cable One-Arm High Curl
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Dumbbell Tricep Extension
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Crunch
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3x8 reps |
rest: 60s
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Plank
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3x8 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 30s
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Barbell Squat
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 0s
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Swimming
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1x0 reps |
rest: 0s
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Rowing
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1x0 reps |
rest: 0s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Leverage Incline Chest Press
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 30s
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Pull-Up
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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Back Hyperextension
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Seated Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Spider Curl
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3x8 reps |
rest: 60s
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Cable One-Arm Bicep Curl
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3x8 reps |
rest: 60s
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Indoor Cycling
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1x0 reps |
rest: 30s
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Yoga
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1x0 reps |
rest: 60s
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