Weight loss(Nr1)-Full body : 3 days/ Week!

Your body does burn fat and your muscles to be fit with this program

3 gånger per veckan 

3 days a week

Click on each exercise to see pictures

Klicka på varje övning för att se bilder

Day 1

Shoulder/ Biceps:

1.Treadmill         20 min                   

1.Machine shoulder press  2*15 concentration warmup 

2.Dumbbell raise side   2*15

3. .Cable one arm reverse fly  2*15

4. Front dumbbell raise close grip 2*15

5.Biceps cable standing  2*15

6.preacher machine    2*15

7.Wrist dumbbell   2*15

8.Neck workout  2*15 

9. Cykel  25 min

Day 2

Chest/ Back/ Cardio:

1. Elliptical cardio        25 min 

1.Incline dumbbell press    2*15 

3.Chest press butterfly machine  2*15 

4.Chest press smith machine   2*15

5.Leverage seated row  2*15

6.push down cable 2*15

8.Cardio powerwalk   20 min

Day 3

Legs/ Triceps 

1. Step machine   20 min 

1.Leg extension  2*15

2.Leg press machine   ( Foot placement variations) 3*15

3.Squat 90 degree      2*15

4.Deadlift dumbbell  2*15 

5.Lying leg curl machine     2*15 

6.Overhead rope tricep      2*15

7.Machine triceps seated    2*15

8. Rowing cardio machine      20 min 

9.Abs/ Back                     5min   

SSPJSSM journal of sport and medicine

sspjssm@swedishscinetificpublications.comREFERENCES

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