Weight-loss- Fitness (nr2):5 days/ Week

 

Intensive  weight-loss plan  

5 pass training in a week.  Explosive weight-loss. 
**Your body does burn fat as fuel during Low-intensity Cardio exercise*

 


Day 1: Gym

1.Treadmill power walk……………..…..20 min

2.Barbell squats ………………………….3 sets 15 reps

3.Barbels deadlift …………………….… 3 sets  15 reps

4. Elliptical machine……………………….15 min

5.crossfit exercise                  10 min

6.Stretching. …………………………………5 min

 

Day 2:Gym

1.Cycling/bike……………………………….…20 min

2.dumbbell chest press…………………..… 2 sets 15 reps

3..Seated cable press                            2 sets 15 reps

4.Stair stepper  machine               20 min

5.Abs machine …………………..…………..…5 min

6.Stretching………………………………..……10 min



Day 3: Cardio


1.Rowing cardio machine           20 min  

2.Treadmill interval high level……… .15 min

3.Elliptical machine                20 min

4. Medicine boll                        10 min

5.Stretching                                     10  min

 

Day 4: OFF. YOGA and Recovery

 


Day 5: Gym


1.Butt blaster machine…………….…………..…3 sets 15 reps

2.seated cable rows………………..… 3 sets 15 reps

3.bent over barbell row  ……… 3 sets 15 reps

5.Chest press machine…………………….3 sets 15 reps

6.Biceps dumbbell ……..……………..…. 3 sets  15 reps

7.Triceps cable ……………………………….3 sets 15 reps

8.Stretching …………………………………..10 min

 

Day 6 : Cardio


1.Rowing machine……………..15 min

2.Elliptical machine…………….15 min

3.Cycling/bike……………………15 min

4.Stretching……………………….15 min

5. Gym ball                         10 min

 

 

DAY 7: OFF  YOGA

 

 

 

 

REFERENCES 

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