First day new workout program please give opinion on it.
Goal is to lower body fat with minimum muscle loss. will do this for 7 weeks.
Every Day Monday to Friday AM Cardio 2.5 to 3 Mile HIIT Run on treadmill with a 2-3 incline for 25 min. 2 min warm-up 4 mph walk then intervals @ 1 minute 9.3 to 10.2 mph followed by 1.5 min @ 4 mph then 2 min cool down.
After ab’s for 20 min consisting of 4 different exercises with different weight, reps and sets. Every day the ab routine changes.
PM Monday, Wednesday & Friday
DB Decline Press: 3 x 6,10,15 superset with pushups (failure on last set): Rest 1 min between sets. After last set, Jump Rope for 1 minute.. Rest 1 minute.
Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets
Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets. After last set, Jump Rope for 1 minute.. Rest 1 minute.
Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets
Lat Pulldowns superset Machine Rows: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets
Dumbbell Rows Triple Drop Set: 3x 6/8/10. After last set, Jump Rope for 1 minute.. Rest 1 minute.
Shoulders Press superset lateral raises 3 x 8 after each set.
20 minutes of swimming post workout.
PM Tuesday & Thursday
Lunges across gym, on sidewalk or football field*. Do 50 with each leg. Rest 1 minute
Bodyweight squats x 1 set of 25, Rest 1 minute*
Leg Extensions Superset Leg Curls 3 sets of 25/25
*Depending how I fell after first week I think I will add weights to Lunges and Squats.
30 minutes of swimming post workout.
AM Saturday
4 to 6 mile run @ medium to low pace.
