Johann Alexander

i'm a business analyst, project/it manager and fitness enthusiast.

My fat loss program

My fat loss program

I'm currently on a cutting cycle for the next two months, hoping to cut my body fat down. This is what I'm doing

Exercise Program

Day 1

Squats, 3 sets of 8 reps, Calf raises, 3 sets of 15 reps Bench press, 3 sets of 8 reps Shoulder press, 3 sets of 8 reps Stiff legged deadlift, 3 sets of 15 reps Seated row, 2 sets of 8 reps Lateral pulldown, 2 sets of 12 reps Bicep curl, 3 sets of 8 reps Bicep curl, 3 sets of 12 reps Horizontal tricep extension, 3 sets of 10 reps Tricep raise, 3 sets of 12 reps

Day 2

45mins cardio (treadmill: walk, running, HITT style)

Day 3

Chest press 2 sets of 15 reps Chest raise, 2 sets of 13 reps Chest cable fly, 2 sets of 13 reps Shoulder press, 2 sets of 15 reps incline Shoulder raise, 2 sets of 12 reps Lateral Raise 2 sets of 15 reps Bicep curls, 2 sets of 8 reps Bicep curls 2 sets of 15 reps Tricep pushdown 2 sets of 15 reps Squats 2 sets of 15 reps Stiff legged deadlift, 2 sets of 15 reps Calf raises 2 sets of 15 reps Lateral pulldown 2 sets of 15, 35 reps

Day 4

45 mins cardio (treadmill: walk, running, HITT style)

Rest

--Repeat--

Diet Program

Calories: 1750 Macros: Carbs 30%, Protein 45%, Fat 25%