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A basic workout for those who want to lose fat, gain strength and stay fit.
With only 3 sets per exercise, low weight is advised for the first week then a progressive increase of weight as body adapts (or if it gets too easy).
The number of reps per set starts with 15 on the first two sets then the max amount of reps until failure can be performed for the last set.
You don't have to follow the order, any order is applicable as long as you are feeling every rep and making every set count !
Abs day is everyday as you will be working on your abs at the end of every session for maximum development.
***Diet is key on the fat loss track so a low fat and no sugar diet is advised. Other techniques such as fasted cardio and intermittent fasting are advised.
60 minutes cardio can be performed on one of the rest days or at the end of a session.
Hope you enjoy the routine !
Treadmill Running
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0x0 reps |
rest: 15s
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Machine Bench Press
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3x15 reps |
rest: 60s
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Machine Fly
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Bench Press
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3x15 reps |
rest: 60s
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Dumbbell Fly
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3x15 reps |
rest: 60s
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Air Bike
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3x15 reps |
rest: 60s
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Leg Raise
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3x15 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 15s
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Superman
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3x8 reps |
rest: 60s
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Reverse Lunge Crossover
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3x15 reps |
rest: 60s
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Machine Lat Pulldown
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row
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3x15 reps |
rest: 60s
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Barbell Romanian Deadlift
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3x15 reps |
rest: 60s
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Back Hyperextension
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3x15 reps |
rest: 60s
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Decline Crunch
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3x15 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 15s
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Stability Ball Hamstring Curl to Bridge
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3x15 reps |
rest: 60s
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Bridge
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Machine Hip Adduction
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3x15 reps |
rest: 60s
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Smith Machine Split Squat
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3x15 reps |
rest: 60s
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Machine Hip Abduction
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3x15 reps |
rest: 60s
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Hundreds
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3x15 reps |
rest: 60s
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Dumbbell Side Bend
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3x15 reps |
rest: 60s
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Treadmill Running
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0x0 reps |
rest: 15s
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Dumbbell Concentration Curl on Stability Ball
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3x15 reps |
rest: 60s
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Dumbbell Squat to Bicep Curl
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3x15 reps |
rest: 60s
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Weight Plate Reverse Curl
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3x15 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x15 reps |
rest: 60s
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Dumbbell Press (Close Grip)
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3x15 reps |
rest: 60s
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Machine Dip
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3x15 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Scissor Kick
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3x15 reps |
rest: 60s
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