When I joined gym for the first time, few months ago, this is the 6 day split the trainer (general trainer, not a personal trainer) recommended me which I was supposed to follow. Skinny fat, Height: 182cm, Weight 74kg:
Day 1:
1. Treadmill (Running) : 10mins
2. Cycling : 5 mins
3. Jumping jack : 303
4. High knee : 303
5. Incline-situp : 153
6. Reverse crunch : 153
7. Hanking leg raise : 123
8. Crunch : 153
9. Side bending with dumbbell: 203
10. Bench press : 123
11. Incline bench press: 123
12. Incline fly : 103
13. Pullover : 103
14. Cable cross: 123
15. Push down: 153
16. Standing dumbbell extension: 123
17. One hand dumbbell tricep : 10*3
Day 2:
1. Treadmill (Running) : 10mins
2. Cycling : 5 mins
3. Jumping jack : 303
4. High knee : 303
5. Incline-situp : 153
6. Reverse crunch : 153
7. Hanking leg raise : 123
8. Crunch : 153
9. Side bending with dumbbell: 203
10. Pull up- 4 * 10
11. Pully front: 123
12. Pully back: 123
13. Pully rowing: 123
14. One hand db rowing : 103
15. Hammer curl: 123
16. Dumbbell curl: 123
17. Barbell curl: 123
Day 3:
1. Cycling : 10 mins
2. Free squat: 303
3. Weighted squat: 123
4. Leg press: 153
5. Leg extension: 123
6. Leg curl: 123
7. Calf raise: 303
8. Front press: 123
9. Side raise: 103
10. Dumbbell press: 123
11. Reverse butterfly: 123
12. Up-right: 103
13. Wrist rolling: 103
Day 4 - Same as Day 1
Day 5 - Same as Day 2
Day 6 - Same as Day 3
This almost made me quit gym after few days. Over the months, I did my research, grew wiser and divided my workout in a 4 day split that I cycle (I go to the gym 4-6 days a week). Now I do :
AM routine (8am):
30 mins of Stretches
Squats : 10*3
Lunges: 10*3
Leg raises: 10*3
Reverse crunch: 10*3
PM routine (7pm):
10 mins of warmup
40-45mins of resistance training
Followed by 10-15 mins of cardio and crunches
This has helped me lose 4 kilos and build of some muscles and overall improve body composition
Day 1:
1. Treadmill (Running) : 10mins
2. Cycling : 5 mins
3. Jumping jack : 303
4. High knee : 303
5. Incline-situp : 153
6. Reverse crunch : 153
7. Hanking leg raise : 123
8. Crunch : 153
9. Side bending with dumbbell: 203
10. Bench press : 123
11. Incline bench press: 123
12. Incline fly : 103
13. Pullover : 103
14. Cable cross: 123
15. Push down: 153
16. Standing dumbbell extension: 123
17. One hand dumbbell tricep : 10*3
Day 2:
1. Treadmill (Running) : 10mins
2. Cycling : 5 mins
3. Jumping jack : 303
4. High knee : 303
5. Incline-situp : 153
6. Reverse crunch : 153
7. Hanking leg raise : 123
8. Crunch : 153
9. Side bending with dumbbell: 203
10. Pull up- 4 * 10
11. Pully front: 123
12. Pully back: 123
13. Pully rowing: 123
14. One hand db rowing : 103
15. Hammer curl: 123
16. Dumbbell curl: 123
17. Barbell curl: 123
Day 3:
1. Cycling : 10 mins
2. Free squat: 303
3. Weighted squat: 123
4. Leg press: 153
5. Leg extension: 123
6. Leg curl: 123
7. Calf raise: 303
8. Front press: 123
9. Side raise: 103
10. Dumbbell press: 123
11. Reverse butterfly: 123
12. Up-right: 103
13. Wrist rolling: 103
Day 4 - Same as Day 1
Day 5 - Same as Day 2
Day 6 - Same as Day 3
This almost made me quit gym after few days. Over the months, I did my research, grew wiser and divided my workout in a 4 day split that I cycle (I go to the gym 4-6 days a week). Now I do :
AM routine (8am):
30 mins of Stretches
Squats : 10*3
Lunges: 10*3
Leg raises: 10*3
Reverse crunch: 10*3
PM routine (7pm):
10 mins of warmup
40-45mins of resistance training
Followed by 10-15 mins of cardio and crunches
This has helped me lose 4 kilos and build of some muscles and overall improve body composition
