Lose Fat. Gain Muscle.

If you have the same goal as mine, feel free to chime in.

I have prepared a weekday-approved workout sets that I personally follow from Mondays through Fridays, and these are strategically set to target muscles of the same area.

Depending on your strength, you can choose weights of your preference. I started with 1 KG weights back in 2016 when I started conceptualizing this out, and have moved on upwards from then on, to give you an insight.

The number of sets and repetitions are totally up to you too.

Initially, I began with 10 repetitions and 3 sets of each. Now I do 4 sets of 20 repetitions.

If you do not know where to start yet, you can first determine which goal you’d like to achieve.

Do you aim to maintain your current frame? Perhaps do 3 sets of 5-8 repetitions.

Do you aim to gain muscle? Perhaps do 3 sets of 10-12 repetitions.

Do you aim for endurance? Perhaps do 3-4 sets of 15-20 repetitions.

P.S.

If you aren’t sure how the exercises are executed, Google and YouTube offers a shit ton of tutorials on how.

DISCLAIMER:

While I did mention that this is supposedly a home workout, in reality, you may also follow these in the gym.

And without further ado, let us jump right in to it! Let’s get it on!

 

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MONDAY

 

Biceps

Barbell/Dumbbell Curl

Hammer Curl

Preacher Curl

Overhead Press

Horizontal Curl

 

Triceps

Overhead Extension

Kick Back

Skull Crushers

Wall Push-Up

Dips

 

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TUESDAY

 

Diastasis Recti

Glute Bridge

Reverse Plank

Inhale Sip

Kegels

Wall Sit

Side Plank

Wall Plank

Single Leg Dead Lift

Side Ankle Reach

Side Weights Bend

 

Lower Abdomen

Leg Lifts

Alternating Leg Lifts

Reverse Twists

Scissors

Bicycle

Climbers

 

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WEDNESDAY

 

Back

One-Arm Dumbbell Row

Wide-Grip Lateral Pull-Down

Bent Over Barbell Row

Bent Over T Raise

Dead Lift

 

Chest

Chest Press

Chest Fly

Around The World

Y Raise

Cross Over

 

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THURSDAY

 

Butt

Lunge

Pulse Squat

Glute Kick Back

Kettle Bell Swing

Step Up

Carving Curtsy

 

Calves

Basic Calf Raise

Internal Calf Raise

External Calf Raise

 

Thighs

Side Leg Raise

Floor Side Leg Raise

Side Plank & Leg Raise

Side Lunge

 

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FRIDAY

 

Shoulders

Circles – 1 Minute

Side Lateral Arm Raise

Bent Over Reverse Fly

Alternate Front Raise

Military Dumbbell Press

90-Degree Lateral Raise

Elbow Squeeze

 

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I hope this helped you with your goals! Let me know in the comments if you have any questions!

 

From,

Fae