Fat loss hybrid plan

This is a hybrid plan for Gym and Cardio workouts. It is optimized to loose weight.

Weekday 1: 
Day 1 of program in the gym

Weekday 2:
HIIT with 5 min Warm up & 6-8 sets of (40 s high tempo (90-95%) + 80 s recovery) on crosstrainer or other cardio

Weekday 3:
LISS for fatburn 45-60 min @60-70% HFmax. if possible after small breakfast

Weekday 4: 
Day 2 of program in gym

Weekday 5:
HIIT with 5 min Warm up & 6-8 sets of (40 s high tempo (90-95%) + 80 s recovery) on crosstrainer or other cardio

Weekday 6 (optional):
LISS for fatburn 45-60 min @60-70% HFmax. if possible after small breakfast

Weekday 7: rest day


default

Week 1

Week 2

Week 3

Week 4

Week 5

Leg Press (45 Degrees)

Bench Press (Barbell)

Seated Row (Cable)

Standing Shoulder Press (Dumbbell)

Pull-Up (Assisted)

Cable Crunch

Kraft & Muskekspannung

Pull Through (Cable)

Lat Pulldown

Dip (Assisted)

Lateral Raise (Cable)

Plank

Fokus auf Beinachsenstabi

Gleiches Gewicht wie Woche vorher, mehr Spannung/Kontrolle

Gleiches Gewicht wie vorige Woche, mehr Spannung

Ziel: Regeneration, Technikpflege, Erhalt der Muskulatur bei reduzierter Belastung

Deload

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