Reduce Weight Routine - First Month
Cutting
Beginner
Machine strength
Plan Details
The Reduce Weight Routine - First Month routine by cherigo is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This routine was designed for bodybuilding beginners who want to gain muscle and lose excessive weight. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain some muscle while reducing fat to minimum. This comes with diet of ~ 1700 cal per day for a man of 100 kg. The walking of 100000 steps per every day is an addition to this routine. The idea is to lose 5 kg for the first month.
Routine detail
Mon
Chest and Triceps
Est. 141 min
11 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Wed
Back, Biceps, and Forearm
Est. 140 min
11 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Fri
Shoulders and Legs
Est. 148 min
12 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 25 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Sat
Abs
Est. 124 min
10 exercises
Elliptical Training
1 Set
Back Hyperextension
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 25 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Any
My Workout
Est. 0 min
0 exercises
This day is empty
