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MEN'S LIFESTYLE BRAND

Best Weight Loss Plan for Beginners

YOUR FAT-LOSS WORKOUT PROGRAM

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.


 WORKOUT A

BARBELL BENCH PRESS – MEDIUM GRIPicon
  • 2 sets of 8 reps
  • 2 minutes rest between sets

Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


BARBELL SQUAT
  • 3 sets of 8 reps
  • 2 minutes rest between sets
Barbell Squat Barbell Squat

BENT OVER BARBELL ROW
  • 3 sets of 8 reps
  • 2 minutes rest between sets
Bent Over Barbell Row Bent Over Barbell Row

DUMBBELL LUNGES
  • 3 sets of 10 reps
  • 2 minutes rest between sets
Dumbbell Lunges Dumbbell Lunges

DUMBBELL SHOULDER PRESS
  • 3 sets of 10 reps
  • 2 minutes rest between sets
Dumbbell Shoulder Press Dumbbell Shoulder Press

BARBELL CURL
  • 2 sets of 12 reps
  • 1 minutes rest between sets
Barbell Curl Barbell Curl

SEATED TRICEPS PRESS
  • 2 sets of 12 reps
  • 1 minutes rest between sets
Seated Triceps Press Seated Triceps Press

HANGING LEG RAISE
  • 2-3 sets of 15 reps
  • 1 minutes rest between sets
Hanging Leg Raise Hanging 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.]

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