There are many fat loss methods for obese people. Among the fat loss methods, some methods can be used to lose fat at home, and some methods can be used to lose fat in the gym. At the same time, some people will also go to the gym to lose fat. It certainly pays to make some plans. So, what about a fat loss gym schedule? Let’s learn about the fat loss plan together!
The first day
Chest exercises, bench press exercises, 4 groups, 12 exercises/group;
Incline bench press exercise, 4 groups, 12 reps/group;
Sitting chest press, 4 groups, 12/group;
30 minutes of aerobic exercise, such as: treadmill, mountain climber.
The next day
Seated pull-down exercises, 4 groups, 12 reps/group;
Seated rowing, 4 groups, 12 reps/group;
30 minutes of aerobic exercise, such as: glider, elliptical machine.
The third day
You can go hiking, biking, swimming, or playing ball to relax.
The fourth day
Shoulder exercises, seated barbell press, 4 groups, 12 reps/group;
Seated dumbbell press, 4 groups, 12 reps/group;
Dumbbell lateral raises, 4 groups, 12 reps/group;
30 minutes of cardio.
The fifth day
Standing arm flexion push-down, 4 groups, 12 reps/group;
Dumbbell extensions, 4 groups, 12 reps/group;
Seated curls, 4 groups, 12 reps/group;
Dumbbell curl, 4 groups, 12/group;
30 minutes of cardio.
The sixth day
Squat exercises, 4 groups, 12/group;
Reverse pedal machine exercise, 4 groups, 12/group;
30 minutes of cardio.
The seventh day
Go hiking outdoors and relax.
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