FEMALE SPECIAL FAT LOSS PROGRAM

 

WORKOUT SUMMARY

MYPROTIGO FEMALE SPECIAL FAT LOSS PROGRAM

_{Main goal                        Fat loss}

_{Workout type                   Split}

_{Training Level                   Beginner & Intermediate}

_{Program Duration            8 weeks}

_{Days Per Week                 6}

_{Time Per Workout           55 – 60 minutes}

_{Equipment Required        Barbell, body weight, Dumbbells}

_{Target Gender                  Female}

_{Recommend Supplements      Protein Powder, L-carnitine, Multivitamin, BCAA.}

 _{Author                               Rahul Singh}

_{WORKOUT DESCRIPTION}

_{Looking for fat loss to look attractive? Maybe for you, this is the right workout. Using just dumbbells and barbells, over a 6-day schedule, this routine hits each muscle group hard once a week. This workout is tough, but if you supplement it with L-carnitine and protein, you can get the best results, when you are trying to lose your fat, try to get plenty of rest and do with cardio. Good luck for the future}

MONDAY- CHEST, SHOULDER & TRICEPS
Exercise	SETS	REPS
Push Up	4	10
Chest Press	3	15
Chest Fly	3	15
Shoulder Press	3	12
Lateral Raise	4	16
Dip Sit-In Bench	4	10

TUESDAY- HIIT & ABS
Exercise	SETS	REPS
Shoulder Tap	3	30
Up To Down Plank	2	20
Kettle Bell Swing	3	20
Push Up	4	10
Crunches	4	15
Leg Raise	3	15

WEDNESDAY- BACK, TRAPS & BICEPS
Exercise	SETS	REPS
Pull Over	3	16
One Arm D/B Rowing	3	12
Bent Over	3	12
Rear Delt Fly	4	15
Shrugs	3	20
Barbell Curl	4	15

THURSDAY- HIIT & ABS
Exercise	SETS	REPS
Jumping Jacks	3	10
High Knees	3	15
Jump Squat	3	15
Skipping	200 Steps
Wall Sit	2	Failure
Bicycle Crunches	4	50

FRIDAY- LEGS & CALFS
Exercise	SETS	REPS
Skipping	200 Steps
Free Squats	4	20
Sumo Squats	3	15
Goblet Squats	3	12
Hip Bridge	3	15
Stiff Leg Deadlift	3	15
Standing Calf Raise	3	25

SATURDAY- YOGA & STRETCHING
Exercise
Surya Namaskar	8-12
Asanas	4-5
Sav asana	2 min
Body Stretching	15 Sec Hold

_{SUNDAY – REST DAYS}

MYPROTIGO FEMALE SPECIAL FAT LOSS PROGRAM

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