Workout Description
Workout 1 of the 8-Week Beginner Fat Loss Challenge opens the week with an upper-body session built around dumbbell pressing, pulling and isolation work.
As an "A" workout, this session uses a slightly heavier resistance and a lower rep range of around 10 reps per set. The goal is to build a foundation of strength and hold on to - or even build - muscle while you are in a calorie deficit, not just to chase a burn.
You will start with a dumbbell pullover and bench press to build chest and upper-body strength, move into an Arnold press for the shoulders, then finish with a curl, a tricep extension and a core-focused leg raise.
Pair this workout with a cardio session on the same day (see the Example Training Schedules in the main program description) and keep it to two straightforward sets per exercise - this program deliberately avoids piling on volume in week one.
How Much Weight Should I Use?
Choose a weight that lets you complete all 10 reps with good technique, but makes the final 2-3 reps of each set genuinely challenging. If you are finishing sets with plenty left in the tank, increase the weight slightly next session.
Technique Notes
Rest 45 seconds between the first three exercises and 30 seconds for the curl, tricep extension and leg raise. Focus on a full range of motion on the dumbbell pullover and control the lowering (eccentric) portion of every rep - technique matters more than the weight on the dumbbells at this stage.
