squats at a right angle with a barbell (from 1 to 3 repetitions in 6 sets), bending the legs on the simulator lying and sitting (4 × 4), lifting on toes (4 × 15).
Day 3 – arms, shoulders: bench press and standing dumbbell raise (4 × 6), bench press (4 × 6), bench press with a narrow grip (4 × 4-10 times), French press (4 × 6).
Fourth day - re-pumping the legs: deadlift (6 to 6), bending the lying legs (4 × 10), lunges with a barbell (5 × 6), lifting on toes (5 × 10).
Work on the development of strength involves significant loads, so it is very important to alternate them with lighter ones so that the body rests. Do not forget about diet and a healthy lifestyle.

A set of exercises for weight loss for beginners

You can easily and pleasantly lose weight by playing sports. In addition to getting rid of extra pounds, muscle mass will be gained, beautiful body outlines will appear, and endurance will develop.

Before you start, you should learn a few rules:

for beginners, the first thing you need to do is prepare - running, swimming, cycling, treadmill, step, dancing, Pilates are suitable;
you can switch to strength training for weight loss only after 1-2 months of cardio training;
the regularity of classes is very important;
constant monitoring of the pulse is important, which indicates fat burning;
you need to follow a diet - more proteins, less fats and carbohydrates;
Each sporting activity begins with a warm-up workout.
The training program is universal, suitable for girls and boys. Mode sparing - 2 days a week with the same rest period. More intense exercise can lead to fatigue and slow down fat burning.

The scheme is as follows:

day 1 - leg raises on the bench, hyperextension, standing press (French), lunges on both legs alternately (all 15 times in 3 sets);
2nd - bench press from behind the head in a sitting position, traction to the chest from the block (upper), bending the legs on a recumbent simulator, twisting on the press on the floor, deadlift with a barbell (dumbbells), sitting leg extension, steps with dumbbells, sumo squats with a barbell - 3 to 10-15.
For optimal drop results weight is better to do in the gym under the guidance of a trainer, and not at home. This increases efficiency and maintains motivation.