Weight loss(Nr2) Full body: 3 days/ Week!

Full body weight loss workout tips! fat burning fitness program for beginners!

3 gånger i veckan!

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Day 1: 

Cardio/ Chest/ Biceps

1. Step training                       15 min

2.Chest press dumbbell incline            2*15

3.Chest crossover cable          2*15

4.Dips machine                                  2*15

5.Biceps standing barbell                        2*15 

6.Biceps dumbbell seated                        2*15

7.Upright  barbell row                             2*15

8.Wrist dumbbell                                    2*15

9. Cardio Treadmill                    30 mins

10.Stretching                                   5 mins

Day 2:

Cardio/ Shoulder/ Back

Rowing cardio machine                            20 min 

1.Lateral dumbbell raise                 2*15

3.Shoulder dumbbell  press            2*15

4.Dumbbell reverse raise incline     2*15

5.Front dumbbell raise   2*15

6. Lat Pulldown Wide grip         2*15

8.Seated machine row            2*15

9.Neck exercise                          2*15

Stair stepper  machine       30 mins

10.Stretching                                 5 mins

Day 3:

Cardio/ Leg/ Triceps

1. Cycling/bike…………………..20 mins

2.Single leg press           3*15

3.Squat barbell                3*15

4.Deadlift barbell             2*15

5.Lying leg curl machine   3*15

6.Leg extension machine   2*15

7.Triceps crossover cable  2*15

8. Machine triceps seated     2*15 

9.Back extension machine  3’15

11.Elliptical machine          30 min

12. Stretching 5 mins

SSPJSSM journal of sport science and medicine

sspjssm@swedishscientificpublications.com

REFERENCES  

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