Basic workout plan to burn fat and lose weight

This program is for beginners, but do and stay fit.

Monday

Start with a warm up of 5 to 10 minutes by treadmill or bike. Then warm up the muscle groups to train with little weight for 5 to 10 minutes until you feel ready to increase the load.

First Leg Exercise Exercise – Barbell Squats

Series: 15 repetitions at 65% of maximum strength
1 minute rest

Second Pupulators Exercise – Barbell tips bench press

Series: 15 repetitions at 65% of maximum strength
1 minute rest

Third Back Strength Training Exercise – Seated cable row

Series: 15 repetitions at 65% of maximum strength
1 minute rest

Fourth Shoulder Muscle Exercise – Standing dumbbell Shoulder Press

Series: 15 repetitions at 65% of maximum strength
1 minute rest

Fifth Biceps Muscle Exercise – Standing alternate dumbbell bicep curl

Series: 15 repetitions at 65% of maximum strength
1 minute rest

Sixth Triceps Strength Training Exercise – Cable wide grip tricep pulldown

Series: 15 repetitions at 65% of maximum strength
1 minute rest

Seventh Lumbar Muscle Exercise – Hyperextensions

Series: 20 repeats
Rest of 1 minute

Huiptiem Abdominal Muscle Exercise – Double crunch with arms crossed

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