bodyweight and dumbbell
Lose Fat
4 weeks / 5 days per week
Easy but helpful, dream body with little tools.
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Week 1
Day 1
Pogo Hops
AssistanceStanding • Calf Raise
AssistanceSplit • Goblet Squat
AssistanceGoblet Squat
AssistanceDrop Jump Squat
AssistanceReverse Calf Raise
AssistanceLateral • Lunge
AssistanceDay 2
Plank
AssistanceTuck Crunch
AssistanceSide • Plank
AssistanceCrunch
AssistanceLying • Bicycle Crunch
AssistancePlank with Twist
AssistanceInverted • Plank
AssistanceDay 3
Alternating Biceps Curl
AssistanceConcentration Curl
AssistanceLying Supination
AssistancePike Push-Up
AssistanceDead Hang Stretch
AssistanceSeated • Bench Extension
AssistanceDecline • Triceps Extension
AssistanceTate Press
AssistanceDay 4
Pullover
AssistanceChin-up
AssistanceSuperman
AssistanceShrug
AssistanceBent Over • Row
AssistanceStiff Leg • Deadlift
AssistanceDay 5
Shoulder Tap Push-Up
AssistancePush-Up
AssistanceBench Press
AssistanceWeek 2
Day 1
Pogo Hops
AssistanceStanding • Calf Raise
AssistanceSplit • Goblet Squat
AssistanceGoblet Squat
AssistanceDrop Jump Squat
AssistanceReverse Calf Raise
AssistanceLateral • Lunge
AssistanceDay 2
Plank
AssistanceTuck Crunch
AssistanceSide • Plank
AssistanceCrunch
AssistanceLying • Bicycle Crunch
AssistancePlank with Twist
AssistanceInverted • Plank
AssistanceDay 3
Alternating Biceps Curl
AssistanceConcentration Curl
AssistanceLying Supination
AssistancePike Push-Up
AssistanceDead Hang Stretch
AssistanceSeated • Bench Extension
AssistanceDecline • Triceps Extension
AssistanceTate Press
AssistanceDay 4
Pullover
AssistanceChin-up
AssistanceSuperman
AssistanceShrug
AssistanceBent Over • Row
AssistanceStiff Leg • Deadlift
AssistanceDay 5
Shoulder Tap Push-Up
AssistancePush-Up
AssistanceBench Press
AssistanceWeek 3
Day 1
Pogo Hops
AssistanceStanding • Calf Raise
AssistanceSplit • Goblet Squat
AssistanceGoblet Squat
AssistanceDrop Jump Squat
AssistanceReverse Calf Raise
AssistanceLateral • Lunge
AssistanceDay 2
Plank
AssistanceTuck Crunch
AssistanceSide • Plank
AssistanceCrunch
AssistanceLying • Bicycle Crunch
AssistancePlank with Twist
AssistanceInverted • Plank
AssistanceDay 3
Alternating Biceps Curl
AssistanceConcentration Curl
AssistanceLying Supination
AssistancePike Push-Up
AssistanceDead Hang Stretch
AssistanceSeated • Bench Extension
AssistanceDecline • Triceps Extension
AssistanceTate Press
AssistanceDay 4
Pullover
AssistanceChin-up
AssistanceSuperman
AssistanceShrug
AssistanceBent Over • Row
AssistanceStiff Leg • Deadlift
AssistanceDay 5
Shoulder Tap Push-Up
AssistancePush-Up
AssistanceBench Press
AssistanceWeek 4
Day 1
Pogo Hops
AssistanceStanding • Calf Raise
AssistanceSplit • Goblet Squat
AssistanceGoblet Squat
AssistanceDrop Jump Squat
AssistanceReverse Calf Raise
AssistanceLateral • Lunge
AssistanceDay 2
Plank
AssistanceTuck Crunch
AssistanceSide • Plank
AssistanceCrunch
AssistanceLying • Bicycle Crunch
AssistancePlank with Twist
AssistanceInverted • Plank
AssistanceDay 3
Alternating Biceps Curl
AssistanceConcentration Curl
AssistanceLying Supination
AssistancePike Push-Up
AssistanceDead Hang Stretch
AssistanceSeated • Bench Extension
AssistanceDecline • Triceps Extension
AssistanceTate Press
AssistanceDay 4
Pullover
AssistanceChin-up
AssistanceSuperman
AssistanceShrug
AssistanceBent Over • Row
AssistanceStiff Leg • Deadlift
AssistanceDay 5
Shoulder Tap Push-Up
AssistancePush-Up
AssistanceBench Press
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KeyLifts
