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!
MONDAY
Biceps
Barbell/Dumbbell Curl
Hammer Curl
Preacher Curl
Overhead Press
Horizontal Curl
Triceps
Overhead Extension
Kick Back
Skull Crushers
Wall Push-Up
Dips
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
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
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
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
I hope this helped you with your goals! Let me know in the comments if you have any questions!
From,
Fae
