Lose Weight Training

Losing weight is often assumed by Weight Loss , where the primary goal and the end result achieved from this process is weight loss regardless of whether the downs are fat, body water, or even muscle mass in the body. For those who want to lose weight as well as form the ideal body, it is advisable to do so in a healthy way that is through the Fat Loss program .

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How To Reduce Body Fat Excess & Establish Ideal Body?

In Fat Loss program , need to pay attention to  important point, that is:

Exercise Pattern routine, meaning the exercise menu in a flat week for all parts of our muscles. Although we just want to shrink belly, it does not mean we just focus to train the stomach alone, because it will not be effective.

training patterns

MONDAY

CHEST

• Flat Barbell Press 4 sets x 10-12 reps

• Incline Barbell Press 3 sets x 10-12 reps

• Dumbbell Flies 4 sets x 10 - 12 reps

• Cable Crossover 3 sets of 10-12 reps

ABDOMINAL

• Center Crunch 4 sets x 15-20 reps

CARDIO

• Treadmill (brisk walk) 20-30 minutes

TUESDAY

BACK

• Lat Pull Down 4 sets x 10-12 reps

• Seated Cable Row 4 sets x 10-12 reps

• Deadlift 4 sets x 10-12 reps

• Straight Arm Pull Down 3 sets x 10-12 reps

ABDOMINAL

• Lying Leg Raise 4 sets x 15-20 reps

CARDIO

• Treadmill (brisk walk) 20-30 minutes

WEDNESDAY OFF

THURSDAY

SHOULDER

• Overhead Barbell Press 4 sets x 10-12 reps

• Side Lateral Raise 3 sets x 10-12 reps

• Front Barbell Raise 3 sets x 10-12 reps

• Bent Over Lateral Raise 3 sets x 10-12 reps

• Barbell Shrugg 4 sets x 10-12 reps

ABDOMINAL

• Center Crunch 4 sets x 15-20 reps

CARDIO

• Treadmill (brisk walk) 20-30 minutes

FRIDAY

LEGS

• Squat 4 sets x 10-12 reps

• Leg Curl 4 sets x 10-12 reps

• Leg Extension 4 sets x 10-12 reps

• Standing Calf Raise 4 sets x 10-12 reps

ABDOMINAL

• Side Crunch 4 sets x 15-20 reps

SATURDAY

ARMS

TRICEPS

• Skull Crusher 4 sets x 10-12 reps

• Reverse Grip Press Down 3 sets x 10-12 reps

BICEPS

• Concentration Curl 4 sets x 10-12 reps

• Hammer Curl 3 sets x 10-12 reps

ABDOMINAL

• Lying Leg Raise 4 sets x 15-20 reps

CARDIO

• Treadmill 20-30min

WEEK OFF

To lose weight in a healthy, precise way, and provide optimal results, it should be done by reducing excess fat in the body or fat loss. get these goals, by exercising discipline and adhering to this aspect, the ideal body will be easier for you to achieve.

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