both
beginner
Strength and toning training plans
18 exercises to lose weight - Session B
Goal
It's a 3-days per week program. Session A ans session B. We should alternate them resting during one day between them.
Example: Week 1: Monday - Session A / Wednesday - Session B / Friday - Session A
Week 2: Monday - Session B / Wednesday - Session A / Friday - Session B
Don't forget to stretch at the end of the training
Burpee
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/burpee-init-pos-1983.png)
4
Sets
15
reps
60
seg desc
Barbell deadlift (Conventional)
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/peso-muerto-con-barra-tradicional-init-pos-4394.png)
4
Sets
12
reps
60
seg desc
Dumbbell shoulder press
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-de-hombros-con-mancuernas-sentado-con-apoyo-init-pos-3143.png)
4
Sets
12
reps
60
seg desc
CABLE SHOULDER ABDUCTION
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/tiron-diagonal-a-una-mano-agarre-prono-con-cable-polea-de-pie-init-pos-8116.png)
4
Sets
12
reps
60
seg desc
FRONT BARBELL SQUAT
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/media-sentadilla-con-barra-por-delante-init-pos-4649.png)
5
Sets
5
reps
60
seg desc
SQUAT WITH DUMBBELL WOOD CHOP
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/tiron-frontal-con-mancuerna-init-pos-3844.png)
4
Sets
12
reps
60
seg desc
Glute Bridge
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/puente-de-hombros-init-pos-6237.png)
3
Sets
20
reps
30
seg desc
Forearm Plank
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/plancha-con-apoyo-de-antebrazos-init-pos-4575.png)
3
Sets
30
seg
30
seg desc
Bird Dog - Superman
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-alterna-de-brazo-y-pierna-de-rodillas-init-pos-8826.png)
3
Sets
30
reps
30
seg desc
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