Weight Loss Workout Plan Program Fitness Routine

Author

GButler, BCRPA

Fitness Level

Advanced

Type of Workout Program

Muscular Definition

Days in Plan

4 Day Workout Routine

Rest Between Sets:

1:00-1:30 minutes

Duration of Workout

60 Min per session

This is a no rest based program. It is split into upper body and lower body, so complete Mon,Tues,Thurs,Fri.

A planned nutritional program or schedule is one of the most important aspects of any workout program plan/routine. 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. Also, have carbs and protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for healthy people. All of these workouts can be completed by men or women.

All workout 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

The Weight Loss Free Workout Plan Routine

Day

1 - Cardio Workout Plan

1. Elliptical or Cross Trainer

Duration:	40 Min	Intensity:	75%
Notes:	Use pyramid system for intensity

Day

1 - Upper Body Workout Plan

1. Machine Military or Shoulder Press

Sets:	2	Reps:	25

2. Push Up

Sets:	2	Reps:	12
Notes:	From Knees

3. Dumbbell Curls

Sets:	2	Reps:	25
Notes:	Standing

4. Lat Pulldown

Sets:	2	Reps:	25

5. Machine Flyes (Pec Deck)

Sets:	2	Reps:	25

6. Seated Row

Sets:	2	Reps:	25

7. Tricep Pulldowns

Sets:	2	Reps:	25
Notes:	Use Cable

8. Bench Dips

Sets:	2	Reps:	12

9. Cable Curls

Sets:	2	Reps:	25

Day

2 - Abdominals Workout Plan

1. Ball Crunches

Sets:	2	Reps:	20

2. Ball Rollout

Sets:	2	Reps:	12

3. Twisting Crunches

Sets:	2	Reps:	20

4. Twisting Leg Raises

Sets:	2	Reps:	20

Day

2 - Cardio Workout Plan

1. Elliptical or Cross Trainer

Duration:	40 Min	Intensity:	70%
Notes:	Use pyramid system for intensity

Day

2 - Lower Body Workout Plan

1. Ball Squats

Sets:	3	Reps:	20

2. Lunges

Sets:	3	Reps:	30
Notes:	Walking Lunges

3. Leg Press

Sets:	3	Reps:	20

4. Standing Calf Raises

Sets:	3	Reps:	15

Weight Loss Basics- Workout Routine Order

The Order of the Workout Routine 1. Warm Up 2. Weight Lifting / Resistance Training 3. Cardio (Consider HIIT) 4. Cooldown 5. Stretching/Flexibility Exercises Workout Routine Help Topics
Breathing	Timing	Nutrition	Warm-Up
Cooldown	Spotter	Training to Failure	Principle of Reversibility

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