weight loss and muscle gain workout plan pdf at home

Active Rest Day Or Light Bodyweight-Only Workout. High-intensity Interval Training Dumbbell HIIT and Machine Exercises.

7 Day Workout Plan At Home For Beginners Download Pdf 7 Day Workout Plan 7 Day Workout Workout Plan

4 days a week.

. Use this program for building muscle and weight loss. Ad Discount Supplements by BSN Optimum Muscletech up to 70 off. Muscle Mass - To maintain or even gain lean muscle mass.

The Complete 6-Week Workout Plan to Lose Weight Build Muscle. Squat 3 - 4 6 - 12 2. Youre pretty new to exercise in general or have been out of shape for 6 months or more.

Dumbbells and a flexible bench. Perhaps the best shape in years. 30 Day Ab Challenge.

Seated Cable Row 3 12 5. PDF of This Workout Plan. Conditioning - To be in amazing shape.

Eat plenty of protein shooting for 13-18 g per kilogram of body weight from high-quality protein sources provides the fuel or both fat loss and muscle growth. 50 JUMPING JACKS 25 PUSH UPS 25 BURPEES 50 HIGH KNEES 50 SQUAT. Exercise Sets Reps Chest Barbell Bench Press 4 10 8 8 6 Incline Bench Press 3 8 8 6 Decline Bench Press 3 8 8 6 Dumbbell Flys 2 10 Dumbbell Pullover 2 8 Triceps Tricep Extension 4 10 8 8 6 Tricep Dip 3 10 Tricep Bench Dip 3 8 Add more weight for each set.

Motive Home Athletes Plan. Barbell Squat 3 12 2. Keep in mind that this workout is based only on using one pair of dumbbells and your bodyweight.

Repping out heavy things is only the stimulus for muscle growth. You dont participate in a regular or structured exercise program if you do its of a low activity level like taking the girlfriend shopping or walking to the. Bodyweight and Dumbbell HIIT and Machine Exercises.

Sprints bike or other favorite mode. Machine Curl 2 12 8. 30 to 45 minutes.

Over the next 12 weeks your goals and expectations are. Exercise Sets Reps 1. Day 2 Legs and Abs.

So there is no rack or bench no bands and no. Romanian Deadlift 4 10 3. Moderate Intense Cardio and Compound lifting.

Dumbbell Step Up 2 - 3 12 - 15 Glutes 4. Dumbbell Incline Bench Press 3 12 3. Pull Downs 3 - 4 6 - 12 2.

Duration of each session. Day 6 Rest. Each week will consist of 3 different types of eating days.

The four-day split pairs a large bodypart chest back shoulders quadshams with one or two smaller muscle groups tris bis traps calves abs in each workout. Day 5 Full-Body. Glute Cable Kickback 2 - 3 12 - 15 Cardio 15 Min of HIIT on Stationary Bike Day 2 - Back Arms Exercise Sets Reps Back 1.

Fat Loss - To lose at least 10 pounds of fat. Tips to help you build muscle mass. Advanced Home Workout Plan.

Youre not exactly comfortable in the gym environment and are not quite sure where to start. Barbell Hip Thrust 3 6 - 12 5. Home Weight Loss Plan.

Seated Cable Row 2 - 3 12 - 15. Exercise Sets Reps Legs 1. Cable Lateral Raise 3 15 4.

Day 1 Pull. The Ultimate Home Workout Plan. Summary of 4-week gym workout plan for weight loss.

One Arm Dumbbell Row 2 - 3 12 - 15 3. Day 3 Rest. Build Muscle Strength.

Discover Information On Best Discount Bodybuilding Supplements. Dumbbell Split Workout Routine. 30 Day Muscle Building.

12 intervals of 30 seconds of high intensity and 1 minutes of low intensity. Gaining 10 pounds of muscle in such a short period requires the right balance of adequate volume to rest and recovery. In this 6-week workout plan to build muscle we give you the tools you need to shred body fat and build strong functional muscle mass.

Rest Secs 23 minute interval session. Dumbbell Curls 2 12 6. Take our Free Fat Loss Course.

Full Body Workout At Home Instructions. The 12 Week Diet Plan. This program is everything you need to get you the results you are looking for in just 60 days time.

Low to Moderate Intense Cardio and Compound lifting. Our home workout plans are based on two simple goals fat loss or building muscle with both bodyweight-only plans and plans that incorporate functional training tools like kettlebells steel maces and resistance bands typical home gym equipment. 60 DAY FITNESS PLAN 60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5 cycle training curriculum nutrition plan and bonus tips to help boost your progress.

Tuesday - Back Biceps Exercise Sets Reps Back Deadlift 5 10 8 8 6 4 Chin Up 2 8. Ad Browse Discover Thousands of Health Mind Body Book Titles for Less. Rope Pressdown 2 12 Day 2.

30 Day Torch 20. Day 4 Push. This helps ensure that youre fresh when doing your.

3 Print PDF available at the end of the infographic. Day 7 Rest. But weve still maintained a high enough volume to grow huge slabs of muscle.

2 Infographic with visual instructions to follow online. Pull Down 3 12 2. Day 1 Chest and Triceps and Core optional Day 2 Back Biceps and Wrist Day 3 Quadriceps Calves and Shoulders Day 4 Chest and Triceps and Core optional Day 5 Back Biceps and Wrist Day 6 Shoulders Hamstrings and Glutes Day 7 RestRecovery Day.

Walking Lunge 3 15 Each 4. Dumbbell Lunge 2 - 3 12 - 15 3. Focus on compound exercises presses pulls squats and deadlifts stimulate hormonal changes that trigger muscle growth.

Lower Body Focus Exercise Sets Reps 1. Ad At home or in the gym. Stronger 90 Day Muscle Building Program.

7 Day Gym Workout Plan with PDF. In this 5-day workout routine for weight loss and muscle gain weve varied the rep range to hit different muscle fibers build strength and carve out a more rounded physique. Tricep Overhead Extension 2 12 7.

Scroll Below To See Full Instructions Along With Our Printable PDF For At Home Workout Plan Without Equipment. This workout plan is designed to help you destroy fat stores enhance your shape build robust athleticism and carve out lean muscle.

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