PROGRAM ONE PHYSIQUE & LOSE FAT

Program one Universal Gym On line coaching BEACH SHAPE

Main Goal: PHYSIQUE & LOSE FAT

Time Per Workout: 60 – 90 minuets

Training Level: Beginners and intermediate

Gender: Male And Female

Equipment: BODY WEIGHT , BARBELL , DUMBBELLS , BENCHES , CABLE MACHINES

Program Duration: 16 weeks

Days Per Week: 4- 6 days

PHASE ONE (Four Weeks) You will learn how to build up a solid foundation of muscle mass by stimulating and develop the major muscle groups of the body.As well will combine the below CARDIO exercise Pre workout throughout Phase one ( Four Weeks) to increase heart rate thus more calories burned

SATURDAY & TUESDAY (CARDIO,CHEST,BACK,ABS)

No. Exercise Name Sets Reps Time Style
1 PRE WORKOUT REPS SHOULD BE PERFORMED THROUGHOUT PHASE ONE SUPER-SETS
2 Hyperextension 5 20
3 Somo Deadlift 4 15 Super-Set 2 A
4 Kettle Bell Swing 4 15 Super-Set 2 B
5 Push up thigh on the floor 4 15 Super-Set 3 A
6 Hip Plank 4 15 Super-Set 3 B
7 Flat barbbell bench press CHEST/ 5 15/15/12/12/12 Ascending
8 Incline barbbell bench press 5 15/15/12/12/12 Ascending
9 Flat dumbbell pullover 5 15 Fixed Weight
10 Lat Front Pull Down BACK/ 5 15/15/12/12/12 Ascending
11 Barbell bent-over rows 5 15/15/12/12/12/12 Ascending
12 Barbell dead lift 3 15 Fixed Weight
13 Leg raises ABS /5 Max reps Body Weight

SUNDAY & WEDNESDAY (SHOULDER,UPPER ARMS,WRIST,ABS)

No. Exercise Name Sets Reps Time Style
1 Arnold dumbbell presses SHOULDER/ 5 15/12/12/10/10 Ascending
2 Dumbbell lateral raises 5 12/10/10/10/10
3 Dumbbell Upright rows 3 10 Fixed Heave Weight
4 Seated dumbbell press 3 10 Fixed Heave Weight
5 Standing barbell curl BICEPS/ 5 12/12/10/10/10 Ascending
6 Seated dumbbell curl 5 12/12/10/10/10 Ascending
7 Narrow grip bench press TRICEPS/ 5 12/12/10/10/10 Ascending
8 Overhead barbell triceps extension 5 12/10/10/10/10 Ascending
9 Wrist curl FORE ARMS 5 Max
10 Reverse wrist curl 5 Max
11 Incline Sit-Ups ABS/ 5 Max Body weight

MONDAY & THURSDAY (LEGS QUADS,HAMSTRING,CALVES,LOWER BACK,ABS)

No. Exercise Name Sets Reps Time Style
1 Squats LEGS/ 5 12 Fixed Weight
2 Lunges 5 10 reps each leg Body weight
3 Jumping squat 4 15-20 Body weight
4 Dumbbell leg curl 4 12/12/10/10 Ascending
5 Standing calf raises CALVES/ 5 15 Either Body weight or with weight
6 Straight – leg dead lift LOWER-BACK /3 10 Fixed weight
7 Barbell dead lift 3 10 Fixed weight
8 Leg raises ABS/ 5 25 Body weight
View diet plan
View rest of the program