3-Day Beginner Gym Workout Plan to Lose Fat

1. 

   Machine chest press

   3 × 12 · rest 60 s

   Keep your shoulder blades pinned to the pad and press without arching your back.

2. 

   Wide-grip lat pulldown

   3 × 12 · rest 60 s

   Pull the bar to your upper chest, chest up, without swinging.

3. 

   Seated dumbbell shoulder press

   2 × 12 · rest 60 s

   Press overhead with your back against the pad and no arching.

4. 

   Seated cable row

   2 × 12 · rest 60 s

   Pull your elbows back and squeeze your shoulder blades, keeping your back straight.

5. 

   Triceps pushdown

   2 × 12 · rest 60 s

   Keep your elbows tight to your sides and fully straighten your arms.

Same warm-up as the first session.

1. 

   Leg press

   3 × 12 · rest 60 s

   Push through your whole foot and don't lock your knees at the top.

2. 

   Dumbbell stiff-leg deadlift

   3 × 12 · rest 60 s

   Push your hips back with soft knees and keep your back flat.

3. 

   Leg extension

   2 × 15 · rest 45 s

   Straighten your legs smoothly and pause briefly at the top.

4. 

   Seated leg curl

   2 × 12 · rest 60 s

   Curl your heels under you, then return slowly with your hips pressed back.

5. 

   Seated calf raise

   2 × 15 · rest 45 s

   Lower your heels fully, then rise onto your toes slowly.

6. 

   Plank

   2 × 30 s · rest 45 s

   Keep head, back and legs in one line and brace your abs without sagging.

Same warm-up as the first session.

1. 

   Dumbbell squat

   2 × 12 · rest 60 s

   Hold a dumbbell in each hand at your sides, sit your hips back with a straight back and your heels down.

2. 

   Bent-over dumbbell row

   2 × 12 · rest 60 s

   Hinge forward with a flat back and pull the dumbbells toward your hips.

3. 

   Dumbbell bench press

   2 × 12 · rest 60 s

   Lower the dumbbells beside your chest, wrists straight.

4. 

   Dumbbell stiff-leg deadlift

   2 × 12 · rest 60 s

   Push your hips back with soft knees and keep your back flat.

5. 

   Dumbbell lateral raise

   2 × 15 · rest 45 s

   Raise the dumbbells to shoulder height with slightly bent elbows.

6. 

   Cable crunch

   2 × 15 · rest 45 s

   Curl your torso, bringing ribs toward hips, without pulling with your arms.