Free personalized workout plan

Fat Loss Through Strength Training

By Myworkouts

Experience
Advanced (3+ years)
Time
28 minutes/day | 3 days/week
Good for
Fat Loss, Gain Strength, Lose Weight, Tone Body
Equipment
45 Degree Leg Press Machine, 1 x Dumbbell, 2 x Dumbbell, Incline Bench, Bodyweight, Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Flat Bench, 1 x Kettlebell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Box
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description


Anterior = Muscles on the front of the body

45 Degree Leg Press
4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Goblet Squat
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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Incline Dumbbell Press
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Walking Dumbbell Lunge
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Press
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Crunches
3-5 sets, 6 reps, (rest 60s)
Use a dumbbell for added resistance
Time between exercises: 60s
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Posterior

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Posterior = Muscles on the back of the body

Barbell Deadlift
4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Lat Pulldown
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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Dumbbell Hip Thrust
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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Circuit
Kettlebell Swing
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Face Pull
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Two-Dumbbell Row
3-5 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Clean and Press
4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Circuit
Dumbbell Step-Up
3-5 sets, 6 reps, (rest 90s)
Time between exercises: 60s
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No media available

3-5 sets, 6 reps, (rest 90s)
Use a weight plate for added resistance
Time between exercises: 60s
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Circuit
Plank
3-5 sets, 30-60s, (rest 60s)
Time between exercises: 60s
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Suitcase Dumbbell Carry
3-5 sets, 30-60s, (rest 60s)
Time between exercises: 60s
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Barbell Overhead Squat
3-5 sets, 30-60s, (rest 60s)
Using Dumbbells
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:07:03 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:07:03 GMT+0000 (Coordinated Universal Time)

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