3 min read
Our team of experts took the time to put together a special weight loss workout plan for you to follow to make sure you have all the tools you need to succeed!
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
Barbell bench press (superset with exercise to the right) |
Barbell bent over row |
Incline dumbbell bench press (superset with exercise to the right) |
Lat pulldown |
Standing cable flys (superset with exercise to the right) |
Straight arm pushdown |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
Barbell squat (superset with exercise to the right) |
Standing dumbbell shoulder press |
Leg curls (superset with exercise to the right) |
Dumbbell lateral raise |
Dumbbell reverse lunges (superset with exercise to the right) |
Dumbbell front raise |
Abs - 4 sets, 12-15 reps
Rollover crunches (superset with exercise to the right) |
Reverse crunch |
Heel taps (superset with exercise to the right) |
Side plank hip raises |
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
EZ bar curl (superset with exercise to the right) |
EZ bar skullcrushers |
Rope hammer curl (superset with exercise to the right) |
Rope tricep extension |
Incline bench hammer curl (superset with exercise to the right) |
Cross body dumbbell extension |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
Incline barbell bench press (superset with exercise to the right) |
Wide grip lat pulldown |
Flat dumbbell bench press (superset with exercise to the right) |
One arm dumbbell row |
Incline svend press (superset with exercise to the right) |
T-bar rows |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
Stiff leg barbell deadlift (superset with exercise to the right) |
Military press |
Close stance leg press (superset with exercise to the right) |
Face pulls |
Dumbbell step ups (superset with exercise to the right) |
Standing cable lateral raises |
Abs - 4 sets, 12-15 reps
Weighted reverse crunch (superset with exercise to the right) |
Straight arm crunch |
Russian twists (superset with exercise to the right) |
Side oblique crunch |
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
Incline bench alternating dumbbell curl (superset with exercise to the right) |
Standing overhead dumbbell extension |
Lying ez bar cable curl (superset with exercise to the right) |
Straight bar tricep extension |
Drag curls (superset with exercise to the right) |
Dumbbell kickback |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
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