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filler@godaddy.com
Signed in as:
filler@godaddy.com
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
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
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
Rest day
AM - Abs workout
3 to 4 - 15minute walks
or
1 or 2 - 30-60minutes walks
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
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
Rest day
AM - Abs workout
3 to 4 - 15minute walks
or
1 or 2 - 30-60minutes walks
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