man
intermediate
1 h
Weight loss workout plans
Supersets with HIIT Cardio
Goal
3 Days (supersets of antagonists):
1º: 5 minutes warm up.
2º: Supersets
Monday: Chest-Back (2 exercises in a row + 2 min. rest)
Wednesday: Biceps-Triceps (2 exercises in a row + 2 min. rest)
Friday: Shoulder/Legs (Without supersets)
3º HIIT in treadmill or cross trainer: (5 min. slow + 30" max + 30" slow + 30" max + 30" slow + 30" max + 30" slow + 30" max + 30" slow)
Page
1/3
Dumbbell bench press
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-pectoral-con-mancuernas-init-pos-7112.png)
3
Sets
12
reps
Bent over barbell row
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-con-barra-de-pie-init-pos-6237.png)
3
Sets
12
reps
INCLINE DUMBBELL CHEST PRESS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-pectoral-con-mancuernas-en-banco-inclinado-init-pos-8206.png)
3
Sets
12
reps
T-Bar Row
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-en-punta-con-barra-t-init-pos-7732.png)
3
Sets
12
reps
Cable crossover
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/cruces-de-pectoral-con-cable-polea-de-pie-inclinado-init-pos-4517.png)
3
Sets
12
reps
Wide-bar pull down
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/jalon-en-polea-alta-agarre-ancho-prono-init-pos-6779.png)
3
Sets
12
reps
Alternating dumbbell biceps curls
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-de-biceps-alterno-de-pie-con-mancuernas-y-giro-init-pos-8160.png)
3
Sets
12
reps
Ez-bar skullcrusher
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-triceps-con-barra-z-en-banco-plano-init-pos-4214.png)
3
Sets
12
reps
Standing biceps cable curl
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-de-biceps-a-dos-manos-con-cable-polea-de-pie-init-pos-6954.png)
3
Sets
12
reps
Page
2/3
Triceps Pulldown
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-triceps-de-pie-con-polea-alta-init-pos-2088.png)
3
Sets
12
reps
CROSSOVER PULLEY BICEP CURL
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-biceps-con-cable-polea-brazos-en-cruz-init-pos-5765.png)
3
Sets
12
reps
CABLE FRENCH PRESS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-triceps-con-cable-polea-de-pie-init-pos-4033.png)
3
Sets
12
reps
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)
3
Sets
12
reps
Bent over dumbbell rear delt raise
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/aperturas-con-mancuernas-inclinado-adelante-init-pos-3231.png)
3
Sets
12
reps
Upright barbell row
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-al-cuello-con-barra-de-pie-init-pos-6618.png)
3
Sets
12
reps
HALF BARBELL SQUAT
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/media-sentadilla-con-barra-init-pos-8649.png)
3
Sets
10
reps
Romanian Deadlift
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/peso-muerto-rumano-o-con-piernas-estiradas-init-pos-6354.png)
3
Sets
10
reps
Seated Calf Raise
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-gemelos-sentado-en-maquina-init-pos-1980.png)
3
Sets
10
reps
Page
3/3
Treadmill
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/cinta-de-correr-init-pos-8439.png)
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