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Ersan's Training Program


#1

Hello,

My name is Ersan and I am 17 years old. This is my full body training program.
I do 3 days 1 hour cardio with a session of burning 500 calories.

My goal is burn approximately 10 kg fat. Can I reach my goal with doing this?

Thanks for your help.

Day 1

Squat 4 x 12-10-8-6
Bench Press 4 x 10-8-6-4
Cable Press 3 x 10
Bent over row 4 x 12-10-8-6
Shoulder press 4 x 8
Calf raises 3 x max.

Day 2
Squats 4 x 12-10-8-6
Bench Press 4 x 10-8-6-4
Cable Press 3 x 10
Bent over row 4 x 12-10-8-6
Lateral raises 4 x 8
Shrugs 3 x 20
Cable/Dumbell curl 3 x max.

Day 3
Squat 4 x 12-10-8-6
Bench Press 4 x 10-8-6-4
Cable Press 3 x 10
Bent over row 4 x 12-10-8-6
Shoulder press 4 x 8
Triceps pushdown 3 x max.