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Weight loss workout plans

man Beginner 1 h 30 min

Cut program for beginners with supersets

Target

Program for beginners who want to cut. It's a hard workout, but very productive. After a 10 minutes warm up in a cardio machine or slow running, we will start the training. Tip: Start with light wheight and increase it when we know the program.

Reverse machine flyes ( vertical grip)

5 series 20 reps 45 kg
Superserie Grupo 1 - Ejercicio 1.

Pec Deck Machine

5 series 20 reps 45 kg
Superserie Grupo 1 - Ejercicio 2 .

INCLINE DUMBBELL CHEST PRESS

5 series 45 seg desc
Superserie Grupo 2 - Ejercicio1.

Incline bench dumbbell flyes

5 series 20 reps 45 seg desc
Superserie Grupo 2 - Ejercicio 2.

Cable crossover

5 series 20 reps 45 kg
Superserie Grupo 3 - Ejercicio 1.

Push up

5 series 45 kg
Superserie Grupo 3 - Ejercicio 2.

Triceps Pulldown

4 series 45 seg desc
Superserie Grupo 4 - Ejercicio 1.

SUPINATED TRICEPS PUSHDOWN

4 series 20 reps 45 kg
Superserie Grupo 4 - Ejercicio 2.

Ez-bar skullcrusher

4 series 45 seg desc
Superserie Grupo 5 - Ejercicio 1.

Bench dips

4 series 45 seg desc
Superserie Grupo 5 - Ejercicio 2.

Seated machine leg extension

5 series 45 kg
Al acabar la serie, bajar peso y hacer 15 repeticiones rápidas.

Seated Leg Press

5 series 45 kg
Al acabar la serie, bajar peso y hacer 15 repeticiones rápidas.

DUMBBELL LUNGES

5 series 20 reps 45 seg desc
20 con cada pierna, tocando suelo con rodilla.

Lying leg curl

5 series 45 seg desc
Al acabar la serie, bajar peso y hacer 15 repeticiones rápidas.

MACHINE CALF RAISES

6 series 15 reps 45 seg desc

Dumbbell shoulder press

4 series 45 kg
Superserie Grupo 6 - Ejercicio 1.

Dumbbell delt raise

4 series 20 reps 45 seg desc
Superserie Grupo 6 - Ejercicio 2.

Upright barbell row

4 series 45 seg desc
Superserie Grupo 7 - Ejercicio 1.

Two arm front dumbbell raise

4 series 20 reps 45 seg desc
Superserie Grupo 7 - Ejercicio 2.

Wide-bar pull down

5 series 45 seg desc
Superserie Grupo 8 - Ejercicio 1.

Wide-bar pull down ( neutral grip)

5 series 20 reps 45 seg desc
Superserie Grupo 8 - Ejercicio 2.

Seated Cable Row

5 series 45 seg desc
Al acabar la serie, bajar peso y hacer 15 repeticiones rápidas.

Wide-bar pull down

5 series 45 seg desc
Superserie Grupo 9 - Ejercicio 1.

Dumbbell pullover

5 series 20 reps 45 seg desc
Superserie Grupo 9 - Ejercicio 2.

Standing biceps cable curl

4 series 45 seg desc
Al acabar la serie, bajar peso y hacer 15 repeticiones rápidas.

Alternating dumbbell biceps curls

4 series 45 seg desc
Superserie Grupo 10 - Ejercicio 1.

Alternating dumbbell biceps hammer curls

4 series 20 reps 45 seg desc
Superserie Grupo 10 - Ejercicio 2.

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