4 Day Workout Routine For Weight Loss

Aim to consume 04 grams per pound of body weight in fats. Thats why well begin each of these four-times-a-week sessions with five minutes of movement preparation to better mimic the movements of everyday life.

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12 Weeks of Gains Perform this 4-day workout split for 12 weeks to allow your body time to fully benefit from the program.

4 day workout routine for weight loss. Exercise Routine 2 of Sets of Reps. You can do the impossible all at once. This program has a lot going for it.

Day 7 Off. Day 4 Off. 4 Day Workout Program Outline.

This type of stretching comprises of holding the stretch. 5Military Press 3 5. And you shouldnt expect to bulk up while on this workout plan but its designed specifically for fat and weight loss.

Gain muscle mass pack on the pounds lose fat and condition your body. Day 5 Workout C. Here youll find a 4-week workout plan you can do anywhere that will have you losing weight fast.

Week 1 Workout III Thursday. The 4-week workout plan to lose weight. Tuesday - Back.

The workouts are short thankfully youre only in the gym four days a week and there are unique weekly guidelines for men and women. Day 1 Lower Body Day 2 Upper Body Day 3 Off Active Recovery Abs off light cardio 20-40 minutes of walking for active recovery. Day 1 Workout A.

Thursday - Shoulders Triceps. Anytime you see AMRAP listed under reps you should push yourself to perform as many reps as possible. Go for 1 gram of protein for every pound of your body weight.

Day 2 Workout B. Trap Bar Deadlifts 3 6-8. Static stretching should always be used after exercise.

I perform the following routine 4 days a week Mon-Tue-Thu-Fri Cycling avg of 30kmday with bpm ranging from 130 to 160 70 to 90 of max heart rate as I need fair accelerations to flow in Bangkoks mad traffic. This will keep your elbows stable during the exercise This program includes three workouts per week so take at least one day of rest between sessions. Dumbbell Incline Press 3 6.

But if calorie burn and strength gain are the goal of your cardio. Most of my other workout routines last 45-60 minutes but those are generally for 5-6 Day Split workouts not a 4-day split. Glute Ham Raise 3 6.

-Cycling Chest Biceps -Abs Evening. Stiff Legged Deadlifts 3 6-8. Start from head to toe stretching every muscle group and holding the stretch for 30 seconds.

Day 6 Workout D. Day 3 Off. Wrapping Up this 4-Day Split Routine for Muscle and Weight Loss.

Monday - Chest. Barbell Row 4 5. Its a full-body workout program designed with optimum rest and recovery.

Walking jogging or steady biking for about 150 minutes per week or 30 minutes for five days a week is enough to fulfill your weekly cardio quota per the physical activity recommendations. This gives you plenty of opportunity to make informed decisions about the foods that make up your calories. The rest of your calories can be taken up by carbs.

The benefit to starting on a Monday is while everyone is benching and hogging the dumbbells you are squatting and doing legs and not have to wait for any equipment. 4 Day Workout Split Training Method Each session during your 4-day split workout should last around 60 minutes. During your biceps curl exercises keep your upper arms directly by the sides of your torso without squeezing them inward Jessie says.

This relaxes the muscles releases any tensions and aims to reduce next day soreness. Bulgarian Split Squat 4 6. Weighted Pull Up 4 6.

This workout plan for men is focused on beginners and intermediate level who want to lose weight. Bench press 4-6 2-5.

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