Weight Loss Workout

Author GButler, BCRPAFitness Level AdvancedType Muscular Definition
Days in Plan 4 Days Rest Between Sets:
1:00-1:30 minutes
Duration60 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 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
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 40 Min Intensity: 75%
Notes:Use pyramid system for intensity
Day 1 - Upper Body
Machine Military or Shoulder Press Exercise Picture 1. Machine Military or Shoulder Press
Sets: 2Reps: 25
Push Up Exercise Picture 2. Push Up
Sets: 2Reps: 12
Notes:From Knees
Dumbbell Curls Exercise Picture 3. Dumbbell Curls
Sets: 2Reps: 25
Lat Pulldown Exercise Picture 4. Lat Pulldown
Sets: 2Reps: 25
Machine Flyes (Pec Deck) Exercise Picture 5. Machine Flyes (Pec Deck)
Sets: 2Reps: 25
Seated Row Exercise Picture 6. Seated Row
Sets: 2Reps: 25
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 2Reps: 25
Notes:Use Cable
Bench Dips Exercise Picture 8. Bench Dips
Sets: 2Reps: 12
Cable Curls Exercise Picture 9. Cable Curls
Sets: 2Reps: 25
Day 2 - Abdominals
Ball Crunches Exercise Picture 1. Ball Crunches
Sets: 2Reps: 20
Ball Rollout Exercise Picture 2. Ball Rollout
Sets: 2Reps: 12
Twisting Crunches Exercise Picture 3. Twisting Crunches
Sets: 2Reps: 20
Twisting Leg Raises Exercise Picture 4. Twisting Leg Raises
Sets: 2Reps: 20
Day 2 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 40 Min Intensity: 70%
Notes:Use pyramid system for intensity
Day 2 - Lower Body
Ball Squats Exercise Picture 1. Ball Squats
Sets: 3Reps: 20
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 30
Notes:Walking Lunges
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 20
Standing Calf Raises Exercise Picture 4. Standing Calf Raises
Sets: 3Reps: 15

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

Weight Loss Basics

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