Drop Body Fat and Lose the Pounds

Get Ripped With Diet and Training

Weight Training routine

This weight training routine illustrated below has been proven efficient with many of my clients and its focus is to build muscle and strength. This routine will help you lose fat because if your muscle mass grows, your body will consume more calories in order to maintain your muscles and provide more heat to your body due to the thermogenic effect. The workout works different muscle groups on different days; take a minute rest between each set.

Reduce Your Body Fat Percentage Easily - Nutrition, Training, Supplement and Cardio Tips & Tricks

Day 1 – Chest and Triceps

Do a warm-up set with lighter weight for each exercise before starting

Dumbbell chest flies 5 sets 10 reps
Dumbbell Bench Press 3 sets 10 reps
Incline Bench Press 3 sets 10 reps
Decline Bench Press 3 sets 10 reps
Lying Dumbbell Tricep Extension 5 sets 10 reps
Seated Tricep Press 5 sets 10 reps
Tricep Dumbbell Kickback 5 sets 10 reps

Day 2 – Legs

Do a warm-up set with lighter weight for each exercise before starting

Squats 5 sets 10 reps
Leg Press 5 sets 10 reps
Leg Extension 5 sets 10 reps
Dumbbell Lunges 5 sets 10 reps
Calf Raises 5 sets 10 reps

Day 3 – Back and Bicep

Do a warm-up set with lighter weight for each exercise before starting

Bicep Curls 5 sets 10 reps
Pull Ups 3 sets 10 reps
One-Arm Dumbbell Row 5 sets 10 reps
Hammer Curl 5 sets 10 reps
Lat Pulldown 5 sets 10 reps

Day 4 – Shoulders and Abs

Do a warm-up set with lighter weight for each exercise before starting

Dumbbell Side Lateral Raise 5 sets 10 reps
Dumbbell Shoulder Press 5 sets 10 reps
Dumbbell Front Raise 5 sets 10 reps
Dumbbell Reverse Fly 5 sets 10 reps
Flutter Kicks 2 sets 10 reps
Heel Touch 2 sets 10 reps
Criss Cross 2 sets 10 reps

Day 5 – Forearms and Traps

Do a warm-up set with lighter weight for each exercise before starting

Dumbbell Shrug 3 sets 10 reps
Standing Dumbbell Upright Row 3 sets 10 reps
Seated One-Arm Dumbbell Palms-Up Wrist Curl 8 sets 10 reps

Cardiovascular activities

Cardiovascular activities promote cardiovascular health by stimulating the elevation of the heart rate and then its reduction. Cardiovascular activities include activities such as running and cycling. I recommend doing cardio using HIIT (High intensity interval training), for 10 minutes before your weight lifting session and then allocate a specific day where you also do HIIT for about an hour.

Conclusion

This plan works very well and if you follow those three steps exactly and combine them, your body fat percentage will start dropping and you should start seeing results within the first 2 -3 weeks. Stay strong and enjoy the results!

Ryan Abdullah

Ryan Abdullah is a student who is also a personal trainer in his free time. He fell in love with bodybuilding when he was only 12 and loves to motivate , teach and inspire people at all times.

Find more of Ryan

Twitter: @ryanabdulah
Feel free to contact him at: ryancoaches@gmail.com

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