There are many ways for a person to lose fat. At the same time, among the fat reduction methods, each method has a good fat reduction effect. Many people will make some plans in order to better lose fat. I believe some people still know what the gym fat loss plan is. So, what about a weekly fat loss plan for the gym? Let’s take a look below!

Monday

Target muscles: Chest

Actions: 6 sets of flat dumbbell flyes x 10 reps, 5 sets x 12 flat dumbbell bench presses, push-ups: 6 sets x failure.

Tuesday

Target muscles: Back

Actions: 7 sets of single-arm dumbbell rows x 12 reps, 5 sets of bent-over dumbbell rows x 12 reps, straight-leg deadlift: 6 sets x 12 reps.

Wednesday

Target muscles: Shoulders

Actions: Dumbbell press 5 sets x 10 reps, bent over fly 5 sets x 10 reps, single-arm dumbbell front raise: 5 sets x 12 reps, upright rowing: 5 sets x 12 reps.

Thursday

Target muscles: 2 brachii 3 brachialis

Actions: 3 sets of dumbbell alternating curls x 8 reps, 3 sets of concentrated curls x 8 reps, 3 sets of single-arm chest curls x 12 reps, 3 sets of narrow-grip bench press x 8 reps, 3 sets of single-arm neck and back arm flexion and extension x 8 reps, 2 sets of back arm extensions x 12 reps.

Friday

Target muscles: Legs

Actions: 3 sets of scissor squats x 10 reps, 4 sets of straight-waist kneeling x 10 reps, 2 sets of frog jumps x 30 reps, 3 sets of leg raises x 120 reps, 3 sets of supine hip lifts x 30 reps.

Saturday (single)

Target muscles: chest, waist and abdomen

Action: Parallel Bar Dips and Extensions 2Set x to failure, 3 sets of push-ups x to failure, 3 sets of flat dumbbell flyes x 10 reps, 3 sets x flat dumbbell bench press x 12 reps, 2 sets of abdominal crunches x to failure, 2 sets of waist twists x 40 reps, 2 sets of side abdominal curls x 3 sets of exhaustion and lateral flexion with bells x 12 reps.

Saturday (double)

Target muscles: back, waist and abdomen

Actions: 2 sets of pull-ups x40 reps, 2 sets of side abdominal curls x to failure, 3 sets of side curls x12 reps.

Sunday

Rest or run

Jog for 20 minutes, jog for 5 minutes, jog for 15 minutes, jog for 5 minutes, and jog for 15 minutes.

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