Weight/Fat Loss Workout

Author JermaineFitness Level BeginnerType Muscular Definition
Days in Plan 3 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 Min per session

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 15 Min Intensity: 65%
Day 1 - Upper Body
Dumbbell Flat Bench Chest Press Exercise Picture 1. Dumbbell Flat Bench Chest Press
Sets: 3Reps: 12
Notes:Jump right to Lat Pulldowns
Lat Pulldown Exercise Picture 2. Lat Pulldown
Sets: 3Reps: 12
Notes:Imediately after, go to bike for 5 minutes then start over with the bench press until three sets are completed
Incline Dumbbell Press Exercise Picture 3. Incline Dumbbell Press
Sets: 3Reps: 12
Notes:Jump to seated row immediately
Seated Row Exercise Picture 4. Seated Row
Sets: 3Reps: 12
Notes:After completion go back to incline press. Do this for 3 sets. No rest.
Arnold Press Exercise Picture 5. Arnold Press
Sets: 3Reps: 12
Notes:Three sets with 1.5 minute breaks
Dumbbell Curls Exercise Picture 6. Dumbbell Curls
Sets: 3Reps: 12
Notes:Jump to Overhead Triceps
Overhead Tricep Extentions Exercise Picture 7. Overhead Tricep Extentions
Sets: 3Reps: 12
Notes:Jump Back Dumbbell Curls (no rest). Complete.
Day 2 - Abdominals
Ball Rollout Exercise Picture 1. Ball Rollout
Sets: 3Reps: 12
Notes:Go straight to Jack Knives
Jack Knives Exercise Picture 2. Jack Knives
Sets: 3Reps: 12
Notes:Rest 1.5 minutes and go back to Ball Rollouts until complete.
Day 2 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 30 Min Intensity: 65%
Notes:Or Treadmill depending on whats available.
Day 2 - Lower Body
Seated Calf Raises Exercise Picture 1. Seated Calf Raises
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 2. Standing Calf Raises
Sets: 3Reps: 12
Wide Stance Squats (Duck Squats) Exercise Picture 3. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 12
Leg Press Exercise Picture 4. Leg Press
Sets: 3Reps: 12
Leg Extension Exercise Picture 5. Leg Extension
Sets: 3Reps: 12
Day 3 - Rest Day

With this log you will be able to print off as many sheets as required to track this workout.

Weight/Fat Loss Basics

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