This is a four day weight workout schedule. Perform this on top of your weekly cardio to help you towards reaching your fat loss goals and to build some muscle.
I recommend starting this if you’ve already had some experience in the gym and familiar with most of the exercises. Ask for some professional advice for help on form.
If you cannot reach the the lower rep ranges, 8 and you get 6 or 7, that’s an indication that the weight maybe too heavy. If you’re reaching the higher rep ranges 12 then that could be a sign to start increasing the weight slightly. You’ll make progress if you apply the proper resistance, it may take a few workouts to adjust the initial weight.
You could stick on this program for 4-8 weeks and then start mixing the exercises, volume, resistance and rest intervals up to avoid plateaus.
Day 1- Upperbody
(60 seconds rest between each exercise)
Barbell rows 3 x 8-12 reps
DB bench press 3 x 8-12 reps
DB single arm rows 3 x 8-12 reps
Barbell shoulder press 3 x 8-12 reps
Dumbbell lateral raise 3 x 8-12 reps
Laying Tricep skull crushers 3 x 8-12 reps
DB hammer curls 3 x 8-12 reps
Day 2- Lower body + abs
(60 seconds rest between each exercise)
Barbell back squat 3 x 5-7 reps
Barbell Glute bridges 3 x 8-12 reps
DB reverse lunges 3 x 8-12 reps
Seated leg extension machine 3 x 8-12 reps
DB calve raise single leg 3 x 8-12 reps
Plank 3 x 30-60 seconds
Leg raise 3 x 10-15
Day 3- Upper Body
(60 seconds rest between each exercise)
Barbell bench press 3 x 5- 7reps
DB bent over rows 3 x 8-12reps
Landmine press 3 x 8 -12 reps each side
Prone fly’s 3 x 12 - 15 reps
Incline push ups 3 x 8 - 12 reps
Bench dips 3 x 10 -15
Barbell curls 3 x 8-12
Day 4- Lower body + Abs
(60 seconds rest between each exercise)
Deadlift 3 x 5-7 reps
Goblet squats 3 x 8 -12 reps
Walking lunge 3 x 8 - 12 reps
Leg curl machine 3 x 8 - 12 reps
Clave raise 3 x 10 -15 reps
Reverse crunch 3 x 10-15 reps
Side plank 3 x 30-40 seconds each side
Click here for an exercise database that includes videos and instructions.