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WORKOUT PLAN

Home >> Workout >> Men >> Beginner Workout Program >> Fat Loss

BEGINNER WORKOUT PROGRAM - FAT LOSS

If you’re new to exercising and going to the gym and you really want to lose body fat and gain lean muscle to your frame. Here’s a monthly workout schedule for beginners.

DAYS EXERCISES

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Chest and Shoulders

Cardio

Arms and Back

Off

Legs and Abs

Cardio

Off

CHEST

Flat Bench Press

3 sets

12-15 reps

Incline Bench Press

Decline Bench Press

3 sets

12-15 reps

SHOULDERS

DB Shoulder Press

3 sets

12-15 reps

DB Side Raise

DB Front Raise

3 sets

12-15 reps

CARDIO

Treadmill - Running

40 mins

Elliptical

15 mins

ARMS

Barbell Curl (Biceps)

3 sets

12-15 reps

Hammer Curl (Biceps)

Preacher Curl (Biceps)

DB Kickback (Triceps)

Triceps Pushdown (Triceps)

Bench Dips (Triceps)

3 sets

12-15 reps

BACK

Pullups

3 sets

12-15 reps

Lat Pull Down

Dumbbell Row

3 sets

12-15 reps

LEGS

Squat

3 sets

12-15 reps

Leg Extension

Leg Curl

3 sets

12-15 reps

ABS

Standard Crunches

3 sets

20 reps

Leg Raise

Plank

3 sets

20 reps

30-60 secs

Muscle Gain

Fat Loss

Muscle Gain

Fat Loss

Muscle Gain

Workout Plan

Beginner -Men

Beginner -Women

Intermediate-Men

Intermediate-Women

Advance-Men

Advance-Women

MEN

Calves

WOMEN

Beginner

Fat Shed

Intermediate

Fat Loss & Tonning

Advance

Define & Strength

D e d i c a t i o n - M o t i v a t i o n - T r a n s f o r m a t i o n

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