Im gonna show you today a Weight Loss exercise program for girls (boys can also no problem) , The program gonna be on a 4 days , we can call it challenge , challenge yourself to do it , it's a little bit not for beginners , but they can also participate to know where are they on shape.it's necessary to eat good (6 healthy small meals ) to be usuful for you , so let's get started :
Day 1 : Back And Calves Exercises
| Exercises | Sets | Reps | Rest |
| Pull Ups | 3 | 12 | 1 minute |
| Wide Grip Lat Pulldowns | 4 | 12-8 | 1 minute |
| One Arm Dumbbell Row | 4 | 15-8 | 1 minute |
| Upright Row | 4 | 15-8 | 1 minute |
| Underhand Pulldowns | 4 | 15-8 | 1 minute |
| Dumbbell Reverse Flyes | 15 | 20 | 1 minute |
| Stand Calf Raises | 4 | 15-8 | 1 minute |
| Seated Calf Raise | 4 | 15-8 | 1 minute |
