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8 Week Beginner Fat Loss Workout

The document outlines an 8-week beginner fat loss workout program designed for both males and females, requiring equipment such as barbells, dumbbells, and machines. It includes four workouts focusing on upper and lower body exercises, with specific sets, reps, and rest times. Two example training schedules are provided to integrate cardio with the weight training sessions.

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8 views1 page

8 Week Beginner Fat Loss Workout

The document outlines an 8-week beginner fat loss workout program designed for both males and females, requiring equipment such as barbells, dumbbells, and machines. It includes four workouts focusing on upper and lower body exercises, with specific sets, reps, and rest times. Two example training schedules are provided to integrate cardio with the weight training sessions.

Uploaded by

czr72pd5hb
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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8 WEEK BEGINNER FAT LOSS

WORKOUT
Main Goal: Lose Fat Equipment: Barbell, Bodyweight, Cables,

Workout Training Level: Beginner


Days Per Week: 4 Day
Dumbbells, Machines
Target Gender: Male & Female
Summary Program Duration: 8 Weeks Author: Roger “Rock” Lockridge
Click here for the full workout!

Workout #1 - Upper Body Workout A


Exercise Sets Reps Rest
Dumbbell Pullover 2 10 45 Sec

Dumbbell Bench Press 2 10 45 Sec

Arnold Press 2 10 45 Sec

Dumbbell Curl 2 10 30 Sec

Overhead Tricep Extension 2 10 30 Sec

Lying Leg Raise 2 10 30 Sec

Workout #2 - Lower Body Workout A


Exercise Sets Reps Rest
Goblet Squat 2 10 45 Sec

Hip Thrust 2 10 45 Sec

Walking Lunge 2 10, Each Leg 45 Sec

Stiff Leg Deadlift 2 10 30 Sec

Standing Calf Raise 2 10 30 Sec

Oblique Crunch 2 10, Each Side 30 Sec

Workout #3 - Upper Body Workout B


Exercise Sets Reps Rest
Bent Over Dumbbell Row 2 20 45 Sec

Incline Dumbbell Bench Press 2 20 45 Sec

Dumbbell Reverse Fly 2 20 30 Sec

Cable Curl 2 20 30 Sec

Straight Bar Tricep Extension 2 20 30 Sec

Plank 2 30 Sec 30 Sec

Workout #4 - Lower Body Workout B


Exercise Sets Reps Rest
Squat Jumps 2 20 45 Sec

Standing Glute Kickback 2 20, Each Leg 45 Sec

Leg Curl 2 20 30 Sec

Leg Extension 2 20 30 Sec

Seated Calf Raise 2 20 30 Sec

Sit-Up 2 20 30 Sec

Example Program Schedules:


Training + Cardio Schedule Option 1 (Same Day, Separate Times)
• Monday: Cardio (AM), Workout 1 (PM)Position your feet around shoulder-width
apart.
• Tuesday: Rest
• Wednesday: Cardio (AM), Workout 2 (PM)
• Thursday: Rest
• Friday: Cardio (AM), Workout 3 (PM)
• Saturday: Rest
• Sunday: Cardio (AM), Workout 4 (PM)

Training + Cardio Schedule Option 2 (Post-Weight Training)


• Monday: Workout 1 + Cardio
• Tuesday: Workout 2 + Cardio
• Wednesday: Rest
• Thursday: Workout 3 + Cardio
• Friday: Workout 4 + Cardio
• Saturday: Rest
• Sunday: Rest

MUSCLEANDSTRENGTH.COM

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