Full Week Fat Loss and Weight Loss Workout Plan | पूरे हफ्ते का वर्कआउट प्लान |Weight Loss Exercise

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All these Below Exercise should be performed for two sets if you are comfortable with three then go for it.

Day 1 : Full Body Workout
Free squats 2 Sets 25 reps
Leg extension 2 Sets
Leg curls 2 Sets
Standing calf 2 Sets
Dumbbell chest press 2 Sets
PEC fly 2 Sets
Lat pulldown 2 Sets
Seated rows 2 Sets
Dumbbell overhead shoulder press 2 Sets
Dumbbell shrugs 2 Sets
Bar curls 2 Sets
Both hand dumbbell triceps extension 2 Sets
Wrist curls 2 Sets

Day 2 : Cardio 30 Minutes
Core :- sit ups 2 Sets
Leg raises 2 Sets
Bicycles 2 Sets
Plank 1 (according to strength)

Day 3 : Full Upper Body
Incline dumbbell press 2 Sets
Decline dumbbell press 2 Sets
Pet-fly 2 Sets
Push up 2 Sets
Lat pulldown down 2 Sets
Seated rows 2 Sets
Barbell military press 2 Sets
Lateral raises 2 Sets
Dumbbell shrugs 2 Sets
Dumbbell curls 2 Sets
Low cable 2 Sets
Dumbbell triceps extension 2 Sets
Cable push down 2 Sets
Wrist curls 2 Sets

Free squats
Barbell squats
Leg press
Leg extension
Leg curls
Seated or standing calf

Day 5 :- CARDIO & CORE
As above

Day 6 :- Repeat as day 1

DAY 7 :- OFF

More Videos
1. First Day at Gym | Full Body Workout For Beginners in Hindi : https://youtu.be/klaZEgxgpJU

2. Six Pack Home Workout (Six Packs बनाने के लिए home वर्कआउट): https://youtu.be/OohYBWygHHo

3. Full Body home Workout ( पूरी body के लिए वर्कआउट ): https://youtu.be/RdWMAsnexAs

4. 5 Minute Me 200 Pushups By Montu

5. Chest Workout at Home For Beginner : https://youtu.be/rXoLkvBelA8

Hope you guys will like this video. If you have any doubt then please comment.
So this video will help you for sure.

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Harmeet Bhamrah ( Certified Trainer )

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21 Responses

  1. Aap ka kya hai workout plans and diet ?
    Hit Like & Follow https://www.instagram.com/FitnessFightersOfficial

  2. Sir day 2 or 5 me jo 30min Cardio h usme kya karna h…wo vedio bi dijiye plzzz I follow ur workout

  3. Sir after one month we have repeat same plan for second month

  4. Ranu Kumawat says:

    Sir me Wait 70 h hight meri 5. 2. Me 1 salll se gym jari hu meri upr body bilkul fit ho gai h or lover body mr only legg h or sir mujse gym me hafte me do do bar cadio or legg krvaa rahe h to mene apkaa vidio deka please muje sir btae kb kya kru reply jarur krnaa sir me wait krungi aapki vaj se meri body fit ho jayegi please 🙏🙏🙏🙏🙏🙏

  5. Sir mai patla bhi hu aur belly fat bhi hai to samajh nahi aa raha hai weight loss workout or weight gain workout

  6. Skinny fat Ka new workout schedule

  7. Veer ji tusi great ho bki ta BC bs bekar ki bta krta ha

  8. TECH SOHAIL says:

    Fat burner sahi la na

  9. suraj kumar says:

    Sir 2nd level kab batao gye

  10. sir. mere chest par bahut fat hai jiski wajah se hamko bahut paresani hoti hai t-shirt ke upar lagta hai ki ladki ki chest hai koi home warkout bataye plzz apki bahut bahut mehrbani hogi plzzzzzzzzz plzzzzzzzzz

  11. Rose William says:

    Down muscle kaise lose kre

  12. Sir thank you 😊 Sahi details dene ke liye
    🤗❤️🔥 🤗❤️🔥 🤗❤️🔥 🤗❤️🔥

  13. free dumbles provide karao

  14. Vastawam says:

    home full body workout are with no equipment ye bhi batado for weight loss

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