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The Fat Loss Plan

Plan Summary

This workout plan is designed to go alongside a  diet plan or restricted calorie diet aimed at fat loss!


Workout rotation:

Day 1 - Upper and lower split

Day 2 -  Upper and lower split

Day 3 - Rest day - Ab workout

Day 4 - Upper and lower split

Day 5 - Upper and lower split

Day 6 - Rest Day - Ab workout

Day 7 - Rest Day - Ab workout


We haven't listed together any ab workouts for the rest day, you can either get creative or try one of our ab workouts listed here


Workouts

Day 1

Day 1

Day 1

Warm up

15 minutes any cardio


Workout

Regular deadlifts - 4x16

Leg extension - 3x20 / Lateral raise - 3 x 16

Back extensions 3x12 / Push ups -3x8

Rope pulls to face 3x16 / Straight arm pull downs 3x12

Dips 4x12 / Sit ups 4x20


Plank 3x30 seconds


Day 2

Day 1

Day 1

 Warm up

 15 minutes any cardio 


Workout

Leg press - 4x16 / Dumbbell split squat 4x12

Hamstring curls 4x12

Pull ups 3x8 / Wide push ups 3x16

Shoulder press 4x12 / Lat raise 4x8

Barbell bent over row 3x12 / Dumbbell front raise 3x8


Sit ups 5x10

Day 3

Day 1

Day 3

Rest day

AM - Abs workout

3 to 4 - 15minute walks

or 

1 or 2 - 30-60minutes walks




Day 4

Day 6 & 7

Day 3

Warm up

 15 minutes any cardio 


Workout

Incline bench Press 5x12

Regular squat 4x8 / Dumbbell sumo squats 4x12

Neutral grip shoulder press 4x16 / Upright  row 4x8

Rack Pulls 5x8 / Sit ups  5x8

Hip thrusts / Shrugs 5x12


Plank 5x30 Seconds


Day 5

Day 6 & 7

Day 6 & 7

 Warm up

 15 minutes any cardio 


Workout

Front Squat 3x16  / Dumbbell straight leg deadlifts 3x10

Close grip pull down 4x16 / Push ups 4x10

Rope pull to face 4x12 / Dumbbell front raise 4x16

Dumbbell fly 4x12 / T-bar row 4x12

Shoulder press 4x18 


Leg raises 3x20

Day 6 & 7

Day 6 & 7

Day 6 & 7

Rest day

 AM - Abs workout 

 3 to 4 - 15minute walks

or 

1 or 2 - 30-60minutes walks

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