Reduce Weight Routine - First Month

Workout Name : Reduce Weight Routine - First Month

Shared By : cherigo VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 7 / 926

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Description

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.

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Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 20 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 12 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 12 3 Progress Chart

Triceps

Dip Dip 60 sec 12 3 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 12 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 3 Progress Chart

Triceps

Triceps Pushdown - Rope Triceps Pushdown - Rope 60 sec 12 3 Progress Chart

Abs

Decline Bench Twisting Sit Up Decline Bench Twisting Sit Up 60 sec 25 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Wednesday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 25 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 120 sec 12 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown 60 sec 12 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 3 Progress Chart

Biceps

Incline Dumbbell Curl Incline Dumbbell Curl 60 sec 12 3 Progress Chart

Biceps

Alternate Hammer Curl Alternate Hammer Curl 60 sec 12 3 Progress Chart

Abs

Decline Bench Twisting Sit Up Decline Bench Twisting Sit Up 60 sec 25 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Friday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 25 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 120 sec 12 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 12 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 3 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12 3 Progress Chart

Abs

Decline Bench Twisting Sit Up Decline Bench Twisting Sit Up 60 sec 25 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
Saturday Abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 25 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 60 sec 12 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 12 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 12 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 12 3 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 12 3 Progress Chart

Abs

Decline Bench Twisting Sit Up Decline Bench Twisting Sit Up 60 sec 25 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 15 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart
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