4-day weight loss workout plan Cardio & Strength Weight Loss

1. 1 Dumbbell Bench Press Chest · Dumbbell 4 sets of 10 reps4 × 10 · 1:30 rest 1:30 rest
2. 2 Machine Seated Cable Row Lats · Cable Machine 4 sets of 10 reps4 × 10 · 1:30 rest 1:30 rest
3. 3 Dumbbell Seated Overhead Press Front Delts · Dumbbell 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest
4. 4 Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest
5. 5 Steady-State Rowing Machine Quads · Machine 1 sets of 10m1 × 10m

Notes

1. 1 Indoor Cycling (Spin Bike) Quads · Machine 8 sets of 1m8 × 1m · 1:00 rest 1:00 rest
2. 2 Stair Climber Glutes · Machine 1 sets of 15m1 × 15m
3. 3 Hand Plank Abs · Bodyweight 3 sets of 45s3 × 45s · 0:45 rest 0:45 rest

Notes

1. 1 Dumbbell Goblet Squat Glutes · Dumbbell 4 sets of 12 reps4 × 12 · 1:30 rest 1:30 rest
2. 2 Kettlebell Romanian Deadlift Glutes · Kettlebell 4 sets of 12 reps4 × 12 · 1:30 rest 1:30 rest
3. 3 Machine Leg Press Glutes · Machine 3 sets of 15 reps3 × 15 · 1:15 rest 1:15 rest
4. 4 Seated Leg Curl Hamstrings · Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest
5. 5 Kettlebell Farmers Carry Forearms · Kettlebell 3 sets of 40m3 × 40m · 1:00 rest 1:00 rest

Notes

1. 1 Treadmill Run Calves · Machine 1 sets of 40m1 × 40m
2. 2 Kneeling Cable Crunch Abs · Cable Machine 3 sets of 20 reps3 × 20 · 0:45 rest 0:45 rest
3. 3 Elbow Side Plank Abs · Bodyweight 3 sets of 40s3 × 40s · 0:45 rest 0:45 rest

Notes