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WORKOUT PLAN
BEGINNER WORKOUT PROGRAM - FAT LOSS
MEN
  Beginner
If you’re new to exercising and going to the gym and you really want to lose body fat and gain lean muscle to
your frame. Here’s a monthly workout schedule for beginners.
Muscle Gain

Fat Loss

  Intermediate
Muscle Gain         DAYS                                         EXERCISES     
Fat Loss
      Monday                          Chest and Shoulders
      Tuesday                          Cardio
  Advance
      Wednesday                          Arms and Back
Muscle Gain
      Thursday                          Off
WOMEN       Friday                          Legs and Abs
  Beginner       Saturday                          Cardio
Fat Shed       Sunday                          Off

  Intermediate
Fat Loss & Tonning
       CHEST
  Advance
  Flat Bench Press (View Image)        3 sets     12-15 reps
Define & Strength   Incline Bench Press (View Image)        3 sets     12-15 reps
  Decline Bench Press (View Image)        3 sets     12-15 reps
EXERCISES
  Chest
   SHOULDERS
  Shoulders   DB Shoulder Press (View Image)        3 sets     12-15 reps
  DB Side Raise (View Image)        3 sets     12-15 reps
  Biceps
  DB Front Raise (View Image)        3 sets     12-15 reps
  Triceps
  Traps        CARDIO
  Treadmill - Running (View Image)       40 mins
  Forearms
  Elliptical (View Image)       15 mins
  Abs
  Middle Back         ARMS
  Barbell Curl  (Biceps) (View Image)        3 sets     12-15 reps
  Glutes   Hammer Curl  (Biceps) (View Image)        3 sets     12-15 reps
  Lats   Preacher Curl  (Biceps) (View Image)        3 sets     12-15 reps
  DB Kickback  (Triceps) (View Image)        3 sets     12-15 reps
  Lower Back
  Triceps Pushdown  (Triceps) (View Image)        3 sets     12-15 reps
  Quards   Bench Dips  (Triceps) (View Image)        3 sets     12-15 reps
  Hamstrings
        BACK
  Calves   Pullups (View Image)        3 sets     12-15 reps
  Lat Pull Down (View Image)        3 sets     12-15 reps
  Dumbbell Row (View Image)        3 sets     12-15 reps

        LEGS
  Squat (View Image)        3 sets     12-15 reps
  Leg Extension (View Image)        3 sets     12-15 reps
  Leg Curl (View Image)        3 sets     12-15 reps

         ABS
  Standard Crunches (View Image)        3 sets     20 reps
  Leg Raise (View Image)        3 sets     20 reps
  Plank (View Image)        3 sets     30-60 secs

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