Day 1: Upper Body + Cardio
Upper Body Strength:
Push-Ups: 3 sets of 12 reps Dumbbell Rows: 3 sets of 12 reps per arm Dumbbell Bench Press: 3 sets of 12 reps Bicep Curls: 3 sets of 12 reps Tricep Dips: 3 sets of 12 reps Cardio (45 minutes)
Day 2: Lower Body + Cardio
Lower Body Strength:
Squats: 3 sets of 15 reps Lunges: 3 sets of 12 reps per leg Leg Press Machine: 3 sets of 12 reps Calf Raises: 3 sets of 15 reps Cardio (45 minutes)
Day 3: Core + Cardio
Core Strength:
Plank: 3 sets, hold for 1 minute each Russian Twists: 3 sets of 20 reps Bicycle Crunches: 3 sets of 20 reps Cardio (45 minutes)
Day 4: Upper Body + Cardio
Upper Body Strength:
Pull-Ups or Lat Pulldowns: 3 sets of 12 reps Dumbbell Shoulder Press: 3 sets of 12 reps Dumbbell Flyes: 3 sets of 12 reps Hammer Curls: 3 sets of 12 reps Skull Crushers: 3 sets of 12 reps Cardio (45 minutes): Choose a cardio activity you enjoy and maintain a moderate to high intensity.
Day 5: Lower Body + Cardio
Lower Body Strength:
Deadlifts: 3 sets of 12 reps Leg Curls: 3 sets of 12 reps Bulgarian Split Squats: 3 sets of 12 reps per leg Seated Calf Raises: 3 sets of 15 reps Cardio (45 minutes)
Day 6: Core + Cardio
Core Strength:
Hanging Leg Raises: 3 sets of 12 reps Plank Twists: 3 sets of 20 reps (10 per side) Reverse Crunches: 3 sets of 15 reps Cardio (45 minutes)
Day 7: Rest or Light Activity
Is this workout schedule efficient for losing fat and maintaining muscle? My main goal is to lose fat but still maintain my muscle.
