“The 7-Day Fitness Challenge: Get Stronger, Faster”
8 Week Beginner Fat Loss Workout for womens
Workout 1- UPPER BODY
| Exercise | sets | reps |
| Incline Dumbell press | 3 | 12,10,8 |
| Bent Over barbell rowing | 3 | 12,10,8 |
| Smith Machine Shoulder press | 3 | 12,10,8 |
| Alternate Dumbell Curl | 3 | 12,10,8 |
| Cable Tricep Extension | 3 | 12,10,8 |
| Lying Leg Raises | 3 | 15,15,15 |
Workout 2- LOWER BODY
| Exercise | Sets | Reps |
| Goblet Squats | 3 | 12,10,8 |
| Stiff Leg Deadlift | 3 | 12,10,8 |
| Leg press | 3 | 12,10,8 |
| Walking Lunges | 3 | 12,10,8 |
| Seated Calf Raises | 3 | 12,10,8 |
| Crunches | 3 | 15,15,15 |
Workout 3- UPPER BODY
| Exercise | Sets | Reps |
| Wide Grip Lat Pull down | 3 | 12,10,8 |
| Flat Bench Press | 3 | 12,10,8 |
| Lateral Raises | 3 | 12,10,8 |
| Hammer Dumbell Curl | 3 | 12,10,8 |
| Straight Bar tricep extension | 3 | 12,10,8 |
| Bicycle | 3 | 15,15,15 |
Workout 4- LOWER BODY
| Exercise | Sets | Reps |
| Squats | 3 | 12,10,8 |
| Deadlift | 3 | 12,10,8 |
| Dumbell Step up | 3 | 12,10,8 |
| Hack Squats | 3 | 12,10,8 |
| Adductor/Abductor Machine | 3 | 12,10,8 |
| Standing Calf Raises | 3 | 12,10,8 |
| Russian twist | 3 | 15,15,15 |
Do 20-30 minutes slow cardio after workouts ends
WORKOUT SUMMARY
- Main Goal – Lose Fat.
- Training Level – Beginner.
- Days Per WeeK to Train – 5 Days
- Program Durations – 8 Weeks
- Target Gender – Females.
- Recommended Supplements – Whey Protein,Multivitamins.