All About Sports

Men Beginner workout plan- Fat loss

In case you're new to practicing and setting off to the gym and you truly need to lose body fat and increase  muscle size. Here's a month to month workout plan for beginners.

                     Days

                                      Monday

                                     Tuesday

                                   Wednesday

                                    Thursday

                                      Friday

                                   Saturday

                                     Sunday

            Exercises

                  Chest and Shoulder

                              Cardio

                     Arms and back

                                Off

                        Legs and Abs

                              Cardio

                               Off

                                       Chest Exercise

Flat Bench Press

Incline Bench Press

Decline Bench Press

           3 sets

           3 sets

           3sets

12-15 reps

12-15 reps

12-15 reps

                                                     Shoulders Exercise
DB Shoulder Press

DB Side Raise

DB Front Raise
 
 
 

                 3 sets

                 3 sets

                3 sets


12-15 reps

12-15 reps

12-15 reps

                                                     Cardio Exercise

Treadmill running

Elliptical

                                    40 mins

                                    15 mins

                                                          Arms Exercise

Barbell curl (Biceps)

Hammer curl

Preacher curl 

DB kickback (Triceps)

Triceps Pushdown 

Bench Dips 

3 sets

3 sets

3 sets

3 sets

3 sets

3 sets

12-15 reps

12-15 reps

12-15 reps

12-15 reps

 12-15 reps

12-15 reps

                                                          Back Exercise

Pullups

Lat pull down

Dumbbell Row

3 sets

3 sets

3 sets

12-15 reps

12-15 reps

12-15 reps

                                                         Legs Exercise

Squat

Leg Extension

Leg curl

 

3 sets

3 sets

3 sets

12-15 reps

12-15 reps

12-15 reps

                                                          Abs Exercise

Standard crunches

Leg Raise

Plank

3 sets

3 sets

3 sets

20 reps

20 reps

30-60 secs

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