Our regular fitness is very helpful to the human body, but in fitness, each fitness movement has different uses, so when choosing movements, you need to pay more attention. Of course, some people will make some plans when they exercise, and doing so will have good results. So, what is a scientific and effective fat loss plan for obese people? Let’s take a look.
Monday: Chest + Triceps + Abs
Barbell bench press: 12 times × 3 groups
Dumbbell fly: 12 times × 3 groups
Push-ups: 12 times × 3 groups
Sit-ups: 12 times × 3 groups
Dumbbell neck arm curl: 12 times × 3 groups
Heavy hammer press: 12 times × 3 groups
Sit-ups: 20 times × 3 groups
Supine leg raise: 20 times × 3 groups
Tuesday: Rest
Wednesday: Back + Biceps + Abs
Pull-ups: 12 times × 3 groups
Front neck pull-down: 12 times × 3 groups
Seated rowing: 12 times × 3 groups
Barbell curl: 12 times × 3 groups
Incline board curl: 12 times × 3 groups
Dumbbell overhand curl: 12 times × 3 groups
Sit-ups: 20 times × 3 groups
Supine leg raise: 20 times × 3 groups
Thursday: Rest
Friday: Legs + Shoulders + Abdomen
Barbell Squat: 12 times × 3 groups
Lean over and bend your legs: 12 times × 3 groups
Sitting leg raise: 12 times × 3 groups
Dumbbell seated press: 12 times × 3 groups
Barbell behind-the-neck press: 12 times × 3 groups
Dumbbell lateral raise: 12 times × 3 groups
Sit-ups: 20 times × 3 groups
Supine leg raise: 20 times × 3 groups
Saturday: Rest
Sunday: Closed
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