But if you’re still consuming over your maintenance calorie limit, then you won’t lose any body fat. We mentioned this before taking you through the workout following a clean diet plan is equally as important as sweating in the gym (if not more).įor example, you could run for hours on the treadmill everyday. Seated Shoulder Press – 4 sets of 8-10 reps.Well, these compound lifts will hit those muscle groups hard, so you’ll be feeling the effects tomorrow… If you’re thinking “I’ve only had 1 glutes and legs session this week”. This is a workout consisting purely of compound movements. Kettlebell Russian Twist – 4 sets of 20-30 repsĪfter that easy Friday, you’re in for a tough day in the office here.Decline Crunches – 4 sets of 20-30 reps.We’re hitting you hard tomorrow, so get this done and get ready to lift big on Saturday. This is probably going to be the easiest session of the week, but don’t get used to it… Seated Tricep Press – 4 sets of 8-10 repsīack to abs and cardio.Tricep Dumbbell Kickbacks – 4 sets of 8-10 reps.Incline Chest Flys – 4 sets of 10-12 reps.Dumbbell Flat Chest Press – 4 sets of 10-12 reps.This workout focuses on your chest and triceps – which should be quite fresh at this point. You’ll be feeling the burn on your back and legs again, so we’re giving them a rest. Seated Cable Rows – 4 sets of 8-10 reps.

One-Arm Dumbbell Row – 4 sets of 8-10 reps.

Wide-Grip Lat Pulldown – 4 sets of 8-10 reps.

And as your legs should have recovered by this point – it’s time for cardio. Now, you’re moving onto working your back here.

Kettlebell Russian Twist – 4 sets of 20-30 reps.

Bicycle Crunches – 4 sets of 20-30 reps.

Front Plate Raise – 4 sets of 8-10 reps.

Side Lateral Raises – 4 sets of 8-10 reps.

Seated Dumbbell Press – 4 sets of 8-10 reps.

Instead, you’ll achieve the toned upper body you’ve always worked towards. Your legs and booty should be aching, so you’re focusing on your shoulders & biceps here.ĭon’t worry, you won’t get bulky by performing these exercises.

Barbell Hip Thrusts – 4 sets of 8-10 reps.

Bulgarian Split Squats – 4 sets of 8-10 reps.

Kettlebell Swings – 4 sets of 8-10 reps.

Weighted Walking Lunges – 4 sets of 10-12 lunges.It should also be one of your favorite workouts, as working your glutes & legs is the key to sculpting that poppin’ booty. This is the first day of your workout routine. Remember to warm up and stretch everyday, before you begin (2-3 min light cycle or rowing machine). If you need a little extra boost before your training sessions, a pre-workout can work wonders. We’ve put this workout plan together for those that are looking for new workouts, or just getting started on their journey.

While weight training will ensure you sculpt that curvy and lean figure you want.Īnyway, we’ll take you through the exercises for each day – so you know exactly what you’re doing.Īs we’ve mentioned, if you already have a set of exercises for each day, then that’s great. Your diet will ensure that you are successful in trimming body fat. (which is just as important as your workout plan). Simply put, you’ll be following an effective diet plan as part of your fitness journey. If you’re new to training, you might be thinking “WHAT?! I’ll only need to perform cardio twice per week?!”. But this is for those starting from a clean plate. If you already have a great schedule, then follow that. But first, we need to decide which days to train each muscle group. Alright, so you want to get into shape (either for a competition, or just because it makes you happier).Įither reason is great.

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