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About this plan
Lose fat with this incredible 5-day-a-week muscle definition workout. Through this strength training, we will lose fat while preserving the highest possible percentage of lean muscle. Moderate to heavy weight is used. We can do this workout for 6 to 7 weeks, increasing the weight (5 to 10% from the previous week) or the repetitions (2 repetitions maximum) progressively. A deload week is recommended after this period (The deload consists of doing the same exercises with 50% of the weight used the first time).
Mon
Día 1: Pecho y Abdominales
Barbell Bench Press
6 SETS • 15 REPS•Pecho
Barbell Incline Bench Press
3 SETS • 8 REPS•Pecho
Dumbbell Fly
3 SETS • 12 REPS•Pecho
Smith Seated Shoulder Press
3 SETS • 10 REPS•Hombros
Wheel Rollout
3 SETS • 15 REPS•Abdomen, Oblicuos, Espalda, Hombros
Crunch leg raise
3 SETS • 12 REPS•Abdomen, Oblicuos, Cuádriceps
Tue
Día 2: Espalda y pantorrillas
Wed
Día 3: Hombros y abdominales
Press militar con mancuernas (de pie)
6 SETS • 15 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 10 REPS•Hombros
Barbell Front Raise
3 SETS • 10 REPS•Hombros
Crunch arms straight
3 SETS • 15 REPS•Abdomen, Oblicuos
Crunch leg raise
3 SETS • 15 REPS•Abdomen, Oblicuos, Cuádriceps
Cross-Body Twisting Crunch
3 SETS • 15 REPS•Abdomen, Oblicuos
Thu
Día 4: Piernas
Fri
Día 5: Tren superior y abdominales
Dumbbell Bench Press
5 SETS • 15 REPS•Pecho
EZ Barbell Standing Wide Grip Biceps Curl
4 SETS • 12 REPS•Bíceps, Braquial, Antebrazos
Cable Pushdown with rope attachment
3 SETS • 12 REPS•Tríceps
Dumbbell Concentration Curl
3 SETS • 8 REPS•Braquial, Bíceps
Barbell Lying Triceps Extension
3 SETS • 8 REPS•Tríceps
Twist Crunch leg up
3 SETS • 15 REPS•Oblicuos, Abdomen
Lying Scissor Kick
3 SETS • 15 REPS•Cuádriceps, Abdomen
Lying Leg Raise
3 SETS • 15 REPS•Abdomen