WEIGHT LOSS EXERCISE PLAN

DAY 1: LOWER BODY

  • EZ-BAR-CURL
    • 2 sets of 12 reps 
    • ez-bar-curl  ez-bar-curl
  • HAMMER-CURLS
    • 2 sets of 15 reps 
    • hammer-curls  hammer-curls
  • SEATED-CALF-RAISE
    • 1 set of 15 reps 
    • seated-calf-raise  seated-calf-raise
  • STIFF-LEGGED-BARBELL-DEADLIFT
    • 2 sets of 15 reps 
    • stiff-legged-barbell-deadlift  stiff-legged-barbell-deadlift
  • HACK-SQUAT
    • 1 set of 8 reps
    • 1 set of 20 reps 

DAY 2: UPPER BODY

  • BARBELL-BENCH-PRESS-MEDIUM-GRIP
    • 2 sets of 8-12 reps 
    • Barbell-bench-press-medium-grip  Barbell-bench-press-medium-grip
  • STANDING-MILITARY-PRESS
    • 2 sets of 12 reps 
    • standing-military-press  standing-military-press
  • LYING-TRICEPS-PRESS
    • 2 sets of 15 reps 
    • lying-triceps-press  lying-triceps-press
  • CHIN-UP
    • 2 sets to failure 
    • Chin-Up  Chin-Up
  • BENT BENT-OVER-BARBELL-ROW
    • 2 sets of 10 

Quotivation

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