7-DAY LOSE INCHES & POUNDS PLAN

 
By 30 November 2017
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You’d be surprised how much time you waste at the gym without a game plan. Between deciding what to do and waiting for your turn on the machines, you could cut your gym time in half by having a plan prepared.

That’s why we’ve put together this 7-day gym plan. It will tell you exactly what to do each day of the week. The best part? You don’t need to wait for machines. The only equipment you need is a set of medium dumbbells.

What You’ll Need: Medium set of dumbbells (8-15 lb.); gym timer such as Gym boss; gym mat or bath towel.

What to Do: Perform each move for 45 seconds, then rest for 15 seconds. Repeat a total of 5 times. Watch the videos to make sure that you perform the exercises with proper form.

MONDAY: ARMS 

  1. Standing Bicep Curls
  2. Push-Ups
  3. Up & Down Plank
  4. Dumbbell Tricep Extension
  5. Plank

TUESDAY: ABS 

  1. Russian Twist with a Dumbbell
  2. Jackknife Crunch
  3. Leg Lifts
  4. Straight Leg Sit Up
  5. Plank

WEDNESDAY: LEGS 

  1. Body weight Squats
  2. Walking Lunges
  3. Bulgarian Split Squat (Right Leg)
  4. Bulgarian Split Squat (Left Leg)
  5. Calf Raises with Dumbbells

THURSDAY: SHOULDERS, CHEST AND BACK 

  1. Dumbbell Shoulder Press
  2. Plank Row
  3. Dumbbell Reverse Flyes
  4. Push-Ups
  5. Supermans

FRIDAY: ABS

  1. Burpees
  2. Side Plank (Right Side)
  3. Side Plank (Left Side)
  4. Toe Touches
  5. Reverse Crunch

SATURDAY: BUTT

  1. Donkey Kickback (Right Leg)
  2. Donkey Kickback (Left Leg)
  3. Glute Bridge
  4. Alternating Side Rear Lunges
  5. Goblet Squat

SUNDAY: REST DAY 

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