Trojan CHALLENGER 140 - WEIGHT LOSS WORKOUT; BEGINNER WEIGHT LOSS WORKOUT

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CHALLENGER140BEGINNERWEIGHTLOSSWORKOUT 30minutes3daysaweek. Intensity:medium  Dothisprogramfor6-8weeksthenmoveontotheintermediateprogram DAY EXERCISE MUSCLE SETS REPS INTENSITY NOTES/   GROUP    EXERCISEEXECUTION Tricep,shoulder&cheststretching     As warm up
Day1 Seatedpecdeck Chest 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests  Reversegriptriceppushdowns Arms 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests REST DAY
Hamstring,quad&fulllegstretching
As warm up
Day3 Seatedlegextensions Legs 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Ropeskipping(doublefoot) Legs,cardio 3 30sec Bothfeethoppingtogether Supersetwithaboveexercise.Norests  Standingsingleleghamstringcurls Legs 3eachleg 25-30 40%ofmax.Weightshouldallowminimunof25reps Doleftandrightleg,thenskip  Ropeskipping(doublefoot) Legs,cardio 3 30sec Bothfeethoppingtogether Supersetwithaboveexercise.Norests REST DAY Back&shoulderstretching As warm up Day5 Latpulldowns Back 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests  Seatedchestpress Chest 3 25-30 40%ofmax.Weightshouldallowminimunof25reps 1min.restbetweeneachsettempo1:0:1  Ropeskipping Legs,cardio 3 30sec Alternatingonelegskipping Supersetwithaboveexercise.Norests
6.3WEIGHTLOSSWORKOUT