We all know that fitness has many benefits, such as muscle gain, fat loss, etc. However, because the fitness actions for muscle gain or fat loss are different, we need to pay more attention when choosing actions. Of course, when we are exercising, You can also make some plans. Of course, doing so will have a very good effect on fitness. So, what about a one-week fat loss plan for beginners in the gym? Let’s take a look.

Monday: Chest training + rope skipping for 20 minutes

4 sets of flat barbell bench press x 20 reps, 4 sets of incline dumbbell bench press x 20 reps, 4 sets of flat dumbbell flyes x 20 reps, 4 sets of butterfly chest presses x 20 reps, 4 sets of machine flyes x 20 reps.

Tuesday: Back training + variable speed treadmill running for 20 minutes

5 sets of high pull-downs x 20 reps, 5 sets of bent-over barbell rows x 20 reps, 4 sets of single-arm dumbbell rows x 20 reps, 3 sets of straight-arm push-downs x 20 reps, and 3 sets of goat press-ups.

Wednesday: Shoulder training + spinning fat loss

Barbell front neck press 4 sets .

Thursday: Arm training + elliptical machine for 20 minutes

Dumbbell alternating curls 4 sets Set x20.

Friday: Leg training + rowing machine aerobics

4 sets of free squats x 20 reps, 3 sets of 45-degree inverted kicks x 20 reps, 5 sets of machine femoral curls x 20 reps, 2 sets of frog jumps x 35 reps, 4 sets of unilateral heel raises x 100 reps x 2, and 2 seated leg extensions Set x20.

Editor’s recommendation:
Weekly fitness and fat loss plan for obese novices
Gym Weekly Fat Loss Plan Collector’s Edition
Explanation of key points of Bulgarian squat
How much should you do in a day for mountain running training?