If your goal is to shed unwanted body fat and develop a strong and defined physique, our Beginner Fat Loss Workout Plan is the perfect solution. Our plan is specifically crafted to optimize fat loss while preserving muscle mass, resulting in a lean and toned appearance, including the coveted "six pack abs" look. By following our plan, you will not only improve your physical appearance but also enhance your strength and vitality throughout the day. Let us guide you through the fat loss journey to help you achieve your desired results.
Day 1: Back & Biceps
|
Exercise |
Reps |
Sets |
|
Wide Grip Lat Pulldown |
10 |
3 |
|
Barbell Rack Pull |
8 |
3 |
|
Close Grip Cable Row |
10 |
3 |
|
Close Grip Chin Up |
8 |
3 |
|
Rope Cable Lat Pullover |
10 |
3 |
|
Standing Straight Bar Bicep Curl |
10 |
3 |
|
Machine Preacher Bicep Curl |
10 |
3 |
Day 2: Full Body
|
Exercise |
Reps |
Sets |
|
Dumbbell Goblet Squat |
10 |
3 |
|
Incline Dumbbell Press |
10 |
3 |
|
Dumbbell Lateral Raise |
10 |
3 |
|
Wide Grip Chin Up |
10 |
3 |
|
Alternating Dumbbell Bicep Curl |
10 |
3 |
|
Wide Grip Cable Row |
10 |
3 |
|
Tricep Cable Rope Pushdown |
10 |
3 |
|
Ab Crunch |
10 |
3 |
Day 3: Rest
|
Exercise |
Duration |
|
Low Intensity Steady State Cardio (Treadmill, Cross Trainer, etc.) |
30 Minutes |
Day 4: Chest, Shoulders & Triceps
|
Exercise |
Reps |
Sets |
|
Machine Pec Dec Fly |
10 |
3 |
|
Barbell Bench Press |
10 |
3 |
|
Standing Cable Fly |
10 |
3 |
|
Dumbbell Front Raise |
12 |
3 |
|
Seated Dumbbell Lateral Raise |
12 |
3 |
|
Rope Cable Face Pull |
10 |
3 |
|
Overhead Tricep Cable Rope Extension |
10 |
3 |
|
Machine or Bodyweight Tricep Dip |
10 |
3 |
Day 5: Rest
|
Exercise |
Duration |
|
Low Intensity Steady State Cardio (Treadmill, Cross Trainer, etc.) |
30 Minutes |
Day 6: Legs
|
Exercise |
Reps |
Sets |
|
Barbell Back Squat |
10 |
3 |
|
Seated Leg Extension |
10 |
3 |
|
Leg Press |
10 |
3 |
|
Laying Hamstring Curl |
10 |
3 |
|
Dumbbell Romanian Deadlift |
10 |
3 |
|
Dumbbell Walking Lunge |
10 Steps Each Leg |
3 |
|
Standing Calf Raise |
10 |
3 |
Day 7: Rest
|
Exercise |
Duration |
|
Low Intensity Steady State Cardio (Treadmill, Cross Trainer, etc.) |
30 Minutes |
Sets, Reps, Rests
The Beginner Fat Loss Workout Plan incorporates diverse sets and reps to stimulate fat loss. Most exercises entail 8-12 reps per set, with 3 sets for each exercise. Maintaining a consistent pace between sets is crucial while also allowing sufficient rest to recuperate.
We suggest taking a 30-60 second break between each set to recover and catch your breath.
Cardio
To create a caloric deficit and promote fat loss, engaging in cardiovascular exercise is highly beneficial. Additionally, cardio plays a vital role in maintaining a healthy cardiovascular system.
Incorporated into your workout plan are 3 low-intensity, steady-state cardio sessions, each lasting 30 minutes. You have the option to perform this type of cardio on a treadmill, exercise bike, cross trainer, or even by taking a brisk walk outdoors. The aim is to maintain a consistent heart rate of 55% – 65% of your maximum heart rate for 30 minutes.
If you experience a plateau in your fat loss progress, you can consider increasing your cardio routine in one of two ways. You can either extend the duration of each cardio session or add additional cardio sessions to your weekly regimen.
Progress Tracking
Monitoring your progress is crucial in maintaining focus on your health and fitness goals.
Regarding your workout routine, we suggest documenting the weight lifted for each set and the number of reps completed during each session. It is optimal to observe an improvement in these numbers weekly.
In terms of body composition, it is recommended to record your body weight and waist measurement at the beginning of each week. Ideally, these numbers should decrease weekly.
Accessories
We offer a wide range of workout accessories to elevate your fitness routine, including elbow or knee sleeves to keep your joints warm, lifting straps to increase your lifting capacity, and exercise-enhancing tools like an arm blaster or a back training grip. Whatever you are looking for, we have the accessories to elevate your workout experience
