Fat Loss training with rower (USA) #155
Part of Beginner Gym Guides.
This guide keeps the plan simple and repeatable so you can make progress. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Pick a schedule you can keep for 8+ weeks and protect it like appointments. When in doubt: do less, do it well, and recover properly.
If you want results, consistency matters more than perfect details. Small weekly improvements compound over time. Track reps and load so you can see progress instead of guessing. Most sets should end with 1–3 reps in reserve so you recover well. After 4–6 weeks, change one thing at a time so you know what worked.
This guide keeps the plan simple and repeatable so you can make progress. Pick a schedule you can keep for 8+ weeks and protect it like appointments. Most sets should end with 1–3 reps in reserve so you recover well. Small weekly improvements compound over time. After 4–6 weeks, change one thing at a time so you know what worked.
This guide keeps the plan simple and repeatable so you can make progress. Small weekly improvements compound over time. Most sets should end with 1–3 reps in reserve so you recover well. Pick a schedule you can keep for 8+ weeks and protect it like appointments. When in doubt: do less, do it well, and recover properly.
A good plan is measurable, boring, and easy to repeat for weeks. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Track reps and load so you can see progress instead of guessing. After 4–6 weeks, change one thing at a time so you know what worked.
If you want results, consistency matters more than perfect details. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Warm up 5–10 minutes, then do ramp-up sets for the first lift. Most sets should end with 1–3 reps in reserve so you recover well. After 4–6 weeks, change one thing at a time so you know what worked.
A good plan is measurable, boring, and easy to repeat for weeks. Small weekly improvements compound over time. Track reps and load so you can see progress instead of guessing. Small weekly improvements compound over time. After 4–6 weeks, change one thing at a time so you know what worked.
This guide keeps the plan simple and repeatable so you can make progress. Most sets should end with 1–3 reps in reserve so you recover well. Track reps and load so you can see progress instead of guessing. Warm up 5–10 minutes, then do ramp-up sets for the first lift. When in doubt: do less, do it well, and recover properly.
Example template
| Exercise | Sets | Rest |
|---|---|---|
| DB press | 3x10 | 90s |
| Pulldown | 3x10 | 90s |
| Leg press | 3x12 | 2m |
| RDL | 3x10 | 2m |
FAQ
How often should I do this?
2–4 days/week works for most people if you stay consistent.
How do I progress?
Increase reps first, then load, then sets—one variable at a time.
What if something hurts?
Reduce load, improve technique, and get coaching if needed.
Related
- Fat Loss training with pull-up bar (USA) #141
- Fat Loss training with kettlebells (USA) #148
- Fat Loss training with barbell (USA) #162
- Fat Loss training with treadmill (USA) #169
- Fat Loss training with assault bike (USA) #176
- Fat Loss training with dumbbells (USA) #183
- Fat Loss training with cable machine (USA) #190
- Fat Loss training with pull-up bar (USA) #197