FAT LOSS PROGRAM

Week 1 Week 2 Week 3

Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Step-up Knee Raise 30sec on 20sec off 4round - - - - - - - - - - - -
Barbell Bench Press Warm-up bench step up - - - - - -
Barbell Bench Press mountain climber
Incline Dumbbell Press Jumping Jacks - - -
M
Decline dumbell Press - - -
Dips
Close-Grip Bench Press
Cable Crunch - - -
12-15 8-10 2-5 Reps
Step-up Knee Raise - - - - - - - - - - - -
Barbell Shoulder Press Warm Up bench step up - - - - - -
Barbell Shoulder Press mountain climber
Standing Dumbbell Press Jumping Jacks - - -
dumbell upright row - - -
T
Barbell Squat
Barbell Deadlift - - -
Walking Lunge - - -
Standing Calf Raise - - -
Seated Calf Raise - - -

Skip in Place - - - - - - - - - - - -
Bent Over Barbell Row Warm-Up lateral bound - - - - - -
Bent Over Barbell Row squat jump
Bent Over Dumbbell Row - - -
Seated Cable Row - - -
W
Barbell Shrug
Barbell Curl - - -
W

Preacher Curl - - -
Reverse Barbell Curl - - -
Seated Palm-Up Barbell Wrist Curl - - -
 Week 1 Week 2 Week 3
Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4
Jump Rope - - - - - - - - - - - -
Incline Dumbbell Flye Warm-Up jump in toe - - - - - -
Incline Dumbbell Flye high knees - - -
Dumbbell Flye mountain climber - - -
Cable Crossover - - -
T
Tricep Pushdown - - -
Standing Dumbbell Triceps Extension - - -
cable tricep ext - - -
Crunches - - -
dumbell side bends - - -
12-15 Reps 16-20 Reps 21-30 Reps
Dumbbell Step Up burpees - - - - - - - - - - - -
Side Lateral Raise Warm-Up mountain climbers wide - - - - - -
Side Lateral Raise - - -
Standing Front Barbell Raise Overhead - - -
F Steated Bent-Over Rear Delt Raise - - -
Leg Extension
barbell squat
Seated Calf Raise - - -
Leg Press Calf Raise - - -

Jump Rope - - - - - - - - - - - -
Wide Grip Lat Pulldown Warm-Up high knees - - - - - -
Wide Grip Lat Pulldown jump in toe - - -
Underhand Cable Pulldown jumping jacks - - -
Straight-Arm Pulldown mountain climber - - -
S
shrug - - -
Incline Dumbbell Curl - - -
High Cable Curl - - -
S

Rope Cable Curl - - -

Seated Dumbbell Palms-Down Wrist Curl - - -
 FAT LOSS: Phase 2

Week 4 Week 5 Week 6

Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1
Step-up Knee Raise burpees - - - - - - - - -
Barbell Bench Press Warm-up lateral bound - - - -
Barbell Bench Press
Incline Dumbbell Press - -
M Decline Dumbbell Press - -
Dips
Close-Grip Bench Press
db lunges - -
Hanging Leg Raise - -
10-12 Reps 6-10 Reps 2-5 Reps
Step-up Knee Raise - - - - - - - - -
Barbell Shoulder Press Warm Up burpees - - - -
Barbell Shoulder Press lateral bound
Dumbbell Shoulder Press - -
Standing Dumbbell Upright Row - -
T
Barbell Squat
Barbell Deadlift - -
Leg Press - -
Standing Calf Raise - -
Seated Calf Raise - -
 Skip in Place - - - - - - - - -
Bent Over Barbell Row Warm-Up burpees - - - -
Bent Over Barbell Row squat jump
Dumbbell Incline Row - -
Seated Cable Row - -
W
Barbell Shrug
Barbell Curl - -
concentraion curl - -
Reverse Barbell Curl - -
Seated Palm-Up Barbell Wrist Curl - -
Week 4 Week 5 Week 6
Day Exercise Cardio Acceleration Set 1 Set 2 Set 3 Set 4 Set 1 Set 2 Set 3 Set 4 Set 1
Jump Rope goblet squat - - - - - - - - -
Low Cable Crossover Warm-Up bench step up - - - -
Low Cable Crossover jumping toe - -
Cable Crossover - -
Dumbbell Flye - -
R
barbell squat - -
Cable Triceps Extension - -
Triceps Pushdown - Rope - -
Cross-Body Crunch - -
Standing Cable Wood Chop - -
12-15 Reps 16-20 Reps 21-30 Reps
Dumbbell Step Up squat jacks - - - - - - - - -
Side Lateral Raise Warm-Up tuck jump - - - -

F
 Side Lateral Raise - -
Front Cable Raise - -
F Lying Rear Delt Raise - -
Leg Extension
hamstring curl
barbell squat - -
calf raise seated - -

Jump Rope treadmill walk slow pace 30min- - - - - - - - -

Wide Grip Lat Pulldown Warm-Up - - - -
Wide Grip Lat Pulldown - -
Wide Grip Pulldown Behind the Neck - -
Straight-Arm Pulldown - -
S
Dumbbell Shrug - -
EZ-Bar Cable Curl - -
Incline Dumbbell Curl - -
Hammer Curls - -
Seated Dumbbell Palms-Down Wrist Curl - -
 Week 6
Set 2 Set 3 Set 4
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2-5 Reps
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Week 6
Set 2 Set 3 Set 4
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21-30 Reps
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