Basic Training Plan to Burn Fat and Lose Weight

Fat and Lose Weight

his program is for beginners, for those who are not used to sports, but want to lose weight and stay in top shape.

Monday

Start with a 5 to 10 minute warm-up by treadmills or bicycles. Then, warm up the muscle groups to train with little weight for 5 to 10 minutes until you feel ready to increase the load. It is very important to do stretches before starting the workout.

First Leg Exercise – Barbell Squats

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Second Exercise for Pector Muscle Building – Barbell incline bench press

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Thigh Exercise – Seated cable row

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Fourth Shoulder Muscle Exercise – Standing dumbbell Shoulder Press

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Fifth Bicep Muscle Exercise – Standing alternate dumbbell bicep curl

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Sixth Triceps Exercise – Cable grip tricep pulldown

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Seventh Lumbar Muscle Exercise – Hyperextensions

Series: 20 repetitions
Rest of 1 minute

Huiptime Abdominal Muscle Exercise – Double crunch with arms crossed

Series: 20 repetitions

Tuesday

Low Cardio Training

Suggestions: Running, Walking, Cycling, Swimming, Step or Row

Duration: 40 minutes

Wednesday

Rest

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Thursday

Start with a 5 to 10 minute warm-up by treadmills or bicycles. Then, warm up the muscle groups to train with little weight for 5 to 10 minutes until you feel ready to increase the load. It is very important to do stretches before starting the workout.

First Leg Exercise – Alternate Barbell Lunges

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Second Exercise of Pector Musculation – Machine Bench Press

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Third Strength Training Exercise – Lat Pulldown

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Fourth Shoulder Muscle Exercise – Seated dumbbell front raise

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Fifth Bicep Muscle Exercise – Preacher Curls

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Sixth Triceps Muscle Exercise – Standing dumbbell tricep extensions

Series: 15 repetitions at 65% of maximum force
Rest of 1 minute

Seventh Lumbar Muscle Exercise – Good morning raises

Series: 20 repetitions
Rest of 1 minute

Huiptime Exercise of Abdominal Musculation – Hanging Knee Raises

Series: 20 repetitions

Friday

Low Cardio Training

Suggestions: Running, Walking, Cycling, Swimming, Step or Rowing
Duration: 40 minutes