Best Weight Loss Plan for Beginners

To lose fat, your best option at the gym is to use a full-body workout that is performed three days a week, coupled with another 2-3 days of rest and stretching.

YOUR FAT-LOSS WORKOUT PROGRAM


WORKOUT A

BARBELL BENCH PRESS – MEDIUM GRIPicon

2 sets of 8 reps

2 minutes rest between sets

Barbell Bench Press - Medium GripBarbell Bench Press - Medium Grip


BARBELL SQUAT

3 sets of 8 reps

2 minutes rest between sets

Barbell SquatBarbell Squat

BENT OVER BARBELL ROW

3 sets of 8 reps

2 minutes rest between sets

Bent Over Barbell RowBent Over Barbell Row

DUMBBELL LUNGES

3 sets of 10 reps

2 minutes rest between sets

Dumbbell LungesDumbbell Lunges

DUMBBELL SHOULDER PRESS

3 sets of 10 reps

2 minutes rest between sets

Dumbbell Shoulder PressDumbbell Shoulder Press

BARBELL CURL

2 sets of 12 reps

1 minutes rest between sets

Barbell CurlBarbell Curl

SEATED TRICEPS PRESS

2 sets of 12 reps

1 minutes rest between sets

Seated Triceps PressSeated Triceps Press

HANGING LEG RAISE

2-3 sets of 15 reps

1 minutes rest between sets

Hanging Leg RaiseHanging Leg Raise

WORKOUT Bicon

BARBELL INCLINE BENCH PRESS MEDIUM-GRIP

2 sets of 8 reps

2 minutes rest between sets

Barbell Incline Bench Press Medium-GripBarbell Incline Bench Press Medium-Grip

LEG PRESS

3 sets of 8 reps

2 minutes rest between sets

Leg PressLeg Press

WIDE-GRIP LAT PULLDOWN

3 sets of 8 reps

2 minutes rest between sets

Wide-Grip Lat PulldownWide-Grip Lat Pulldown

LEG EXTENSIONS

2 sets of 10 reps

1 minute rest between sets

Leg ExtensionsLeg Extensions

SEATED BAND HAMSTRING CURL

2 sets of 10 reps

1 minute rest between sets

Seated Band Hamstring CurlSeated Band Hamstring Curl

SIDE LATERAL RAISE

2 sets of 10 reps

1 minute rest between sets

Side Lateral RaiseSide Lateral Raise

STANDING CALF RAISES

2 sets of 10-12 reps

1 minute rest between sets

Standing Calf RaisesStanding Calf Raises

EXERCISE BALL CRUNCH

3 sets of 15 reps

30 seconds rest between sets

Exercise Ball CrunchExercise Ball Crunch
[Images are from www.bodybuilding.com.]