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New Year New You: Weight Loss Program
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!
Day 1 - Chest, Back, & HIIT
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
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Barbell bench press (superset with exercise to the right) |
Barbell bent over row |
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Incline dumbbell bench press (superset with exercise to the right) |
Lat pulldown |
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Standing cable flys (superset with exercise to the right) |
Straight arm pushdown |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
Day 2 - Legs, Shoulders, & Abs
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
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Barbell squat (superset with exercise to the right) |
Standing dumbbell shoulder press |
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Leg curls (superset with exercise to the right) |
Dumbbell lateral raise |
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Dumbbell reverse lunges (superset with exercise to the right) |
Dumbbell front raise |
Abs - 4 sets, 12-15 reps
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Rollover crunches (superset with exercise to the right) |
Reverse crunch |
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Heel taps (superset with exercise to the right) |
Side plank hip raises |
Day 3 - Biceps, Triceps, & HIIT
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
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EZ bar curl (superset with exercise to the right) |
EZ bar skullcrushers |
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Rope hammer curl (superset with exercise to the right) |
Rope tricep extension |
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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
Day 4 - Chest, Back, & HIIT
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
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Incline barbell bench press (superset with exercise to the right) |
Wide grip lat pulldown |
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Flat dumbbell bench press (superset with exercise to the right) |
One arm dumbbell row |
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Incline svend press (superset with exercise to the right) |
T-bar rows |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
Day 5 - Legs, Shoulders, & Abs
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
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Stiff leg barbell deadlift (superset with exercise to the right) |
Military press |
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Close stance leg press (superset with exercise to the right) |
Face pulls |
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Dumbbell step ups (superset with exercise to the right) |
Standing cable lateral raises |
Abs - 4 sets, 12-15 reps
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Weighted reverse crunch (superset with exercise to the right) |
Straight arm crunch |
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Russian twists (superset with exercise to the right) |
Side oblique crunch |
Day 6 - Biceps, Triceps, & HIIT
Rep scheme: 4 sets - 15/12/8/4 (dropset to 50% of weight and go to failure on last set)
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Incline bench alternating dumbbell curl (superset with exercise to the right) |
Standing overhead dumbbell extension |
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Lying ez bar cable curl (superset with exercise to the right) |
Straight bar tricep extension |
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Drag curls (superset with exercise to the right) |
Dumbbell kickback |
HIIT cardio: 20 seconds on, 20 seconds off, 10-12 cycles
HIIT options:
- Stationary exercise bike sprints
- Treadmill sprints
- Incline deadmill sprints
- Stairmaster
- Elliptical
- Switch jump lunges
- Squat jumps
- Battle ropes
- Jump rope
- Plate pushes
- Lateral jumps
- Medicine ball slams
- Rows
- Mountain climbers
- Burpees
- High knees