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.
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!
