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    Fat Loss Program

    Uploaded by

    Sundar Prabhu
    The document outlines a 3-week active recovery workout program with exercises divided across 6 days. Each day focuses on a different body part or movement pattern and provides the sets, repetitions, and rest periods for each exercise. The program progresses from week 1 to week 2 by reducing sets and repetitions and increasing rest periods between sets. Week 3 further reduces repetitions and increases rest periods to focus on recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Fat Loss Program

    Uploaded by

    Sundar Prabhu
    22 views12 pages
    The document outlines a 3-week active recovery workout program with exercises divided across 6 days. Each day focuses on a different body part or movement pattern and provides the sets, repetitions, and rest periods for each exercise. The program progresses from week 1 to week 2 by reducing sets and repetitions and increasing rest periods between sets. Week 3 further reduces repetitions and increases rest periods to focus on recovery.

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    Fat loss program

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    The document outlines a 3-week active recovery workout program with exercises divided across 6 days. Each day focuses on a different body part or movement pattern and provides the sets, repetitions, and rest periods for each exercise. The program progresses from week 1 to week 2 by reducing sets and repetitions and increasing rest periods between sets. Week 3 further reduces repetitions and increases rest periods to focus on recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    22 views12 pages

    Fat Loss Program

    Uploaded by

    Sundar Prabhu
    The document outlines a 3-week active recovery workout program with exercises divided across 6 days. Each day focuses on a different body part or movement pattern and provides the sets, repetitions, and rest periods for each exercise. The program progresses from week 1 to week 2 by reducing sets and repetitions and increasing rest periods between sets. Week 3 further reduces repetitions and increases rest periods to focus on recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    You are on page 1of 12

    Work out with active recovery

    3 Week
    Day-1 Chest (Multi joint) Week-1 Week-2
    S.No Program Set Rep Rest Set
    1 Incline Bench Press 7 10 to 12 45 sec 7
    2 Flat bench press 3 10 to 12 45 sec 3
    3 Decline bench press 3 10 to 12 45 sec 3
    4 Skull crush 7 10 to 12 45 sec 7
    5 OH Single arm triceps extension 3 10 to 12 es 45 sec 3
    6 Cable triceps press down 3 10 to 12 45 sec 3
    7 Hip thrust 3 30 45 sec 3
    8 Farmers walk 3 1lap 45sec 3

    Day-2 Shoulder & Legs Multi joints Week-1 Week-2


    S.No Program Set Rep Rest Set
    1 A.Push press 4 8 45sec 4
    2 B.Goblet squat 4 10 to 12 45sec 4
    3 C1.DB Alternate shoulder press 7 10 to 12 7
    4 C2.Leg press 7 10 to 12 45sec 7
    5 C3. cardio
    6 Toe raise 3 50 45sec 3
    7

    Day-3 Back Multi joint Week-1 Week-2


    S.No Program Set Rep Rest Set
    1 BB Bent over row 3 10to 12 45sec 3
    2 DB Bent over row 3 10to 12 45sec 3
    3 Cable seated row 7 10to 12 45sec 7
    4 DB Shrugs 4 10 to 12 45sec 4
    5 Hip thrust 3 30 45sec 3
    6 BB Preacher curl 3 10 to 12 45sec 3
    7 Incline hammer curl 3 10 to 12 45sec 3
    8 DB Biceps curl 3 10 to 12 45sec 3
    9
    10

    Day-4 Chest Isolate Week-1 Week-2


    S.No Program Set Rep Rest Set
    1 Incline fly 4 15 45sec 4
    2 Flat ly 4 15 45sec 4
    3 Decline fly 4 15 45sec 4
    4 Skull crush 3 10 to 12 45 sec 3
    5 OH Single arm triceps extension 3 10 to 12 es 45 sec 3
    6 Cable triceps press down 3 10 to 12 45 sec 3
    7 Hip thrust 3 30 45 sec 3
    8
    9
    10

    Day-5 Week-1 Week-2


    S.No Program Set Rep Rest Set
    1 DB Lateral raise 7 15 45 sec 7
    2 Leg extension 7 15 45 sec 7
    3 DB Rear fly 7 15 45 sec 7
    4 Leg curl 7 15 45 sec 7
    5 Seated calf raise 3 25 45sec 3
    6 Toe raise 3 50 45sec 4
    7 Side lying leg abduction 3 30 45sec 3

    Day-6 Week-1 Week-2


    S.No Program Set Rep Rest Set
    1 Lat pull down 3 to 4 15 45sec 3 to 4
    2 Reverse grip lat pull down 3 to 4 15 45sec 3 to 4
    3 Neutral grip lat pull down 3 to 4 15 45sec 3 to 4
    4 MC Arm abduction row 3 to 4 15 45sec 3 to 4
    5 Straight arm lat pull down 3 to 4 15 45sec 3 to 4
    6 Preacher curl 3 to 4 15 45sec 3 to 4
    7 Incline DB Curl 3 to 4 15 45sec 3 to 4
    8 DB Hammer curl 3 to 4 15 45sec 3 to 4
    9 Reverse wrist curl 3 to 4 15 45sec 3 to 4
    10
    Week-2 Week-3
    Rep Rest Set Rep Rest
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2 to 5 70 sec
    30 60 sec 3 30 70 sec
    1lap 60 sec 3 1lap 70 sec

    Week-2 Week-3
    Rep Rest Set Rep Rest
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2 to 5 70 sec
    6 to 8 60 sec 5 2to 5
    6 to 8 60 sec 5 2 to 5 70 sec

    50 60 sec 3 50 45sec

    Week-2 Week-3
    Rep Rest Set Rep Rest
    6 to 8 60 sec 3 20 to 30 50sec
    6 to 8 60 sec 3 20 to 30 50sec
    6 to 8 60 sec 3 20 to 30 50sec
    6 to 8 60 sec 3 20 to 30 50sec
    40 60 sec 3 30 45sec
    6 to 8 60 sec 3 20 to 30 50sec
    6 to 8 60 sec 3 20 to 30 50sec
    6 to 8 60 sec 3 20 to 30 50sec

    Week-2 Week-3
    Rep Rest Set Rep Rest
    20 60 sec 3 20 to 30 50sec
    20 60 sec 3 20 to 30 50sec
    20 60 sec 3 20 to 30 50sec
    20 60 sec 3 20 to 30 50sec
    20 60 sec 3 20 to 30 50sec
    20 60 sec 3 20 to 30 50sec
    40 60 sec 3 30 45 sec

    Week-2 Week-3
    Rep Rest Set Rep Rest
    20 60 sec 4 20 to 30 50sec
    20 60 sec 4 20 to 30 50sec
    20 60 sec 4 20 to 30 50sec
    20 60 sec 4 20 to 30 50sec
    30 60 sec 4 25 45sec
    50 60 sec 4 50 45sec
    40 60 sec 4 30 45sec

    Week-2 Week-3
    Rep Rest Set Rep Rest
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    20 60 sec 3 to 4 20 to 30 50sec
    Week-1
    Day-1
    S.No Program Set Rep Rest
    1
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    10

    Day-2
    S.No Program Set Rep Rest
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    Day-3
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    Day-4
    S.No Program Set Rep Rest
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    Day-5
    S.No Program Set Rep Rest
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    Day-6
    S.No Program Set Rep Rest
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    Week-1
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    Day-2
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    Day-3
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    Day-4
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    Day-5
    S.No Program Set Rep Rest
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    Day-6
    S.No Program Set Rep Rest
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    Week-1
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    Day-2
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    Day-6
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    Week-1
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    Day-2
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    Day-3
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    Day-5
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    Day-6
    S.No Program Set Rep Rest
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