Exercise

Weight Loss Exercise Plan

January 19, 2008
By J White

Here’s a sample weight loss exercise plan to help you start burning some fat. Andy yes ladies, this program is for you guys too. Don’t worry about looking like Arnold. It takes years of training to reach that point.

As for the aerobics part of the plan, it’s best to perform your it at the end of your workout. By then, you should have already worked up a sweat and got your body to start burning some calories.

Once you start your aerobic workout, you should be able to get in your fat burning zone more quickly since you’ve already depleted your body of some of it’s energy.

When it comes to the weight lifting, you should always take it light when you’re first starting out. You can expect some soreness the first week. Don’t worry. It’s just your body getting use to the new stress you’re putting on it.

The number of repetitions are important. If you find yourself not being able to complete a set, you’re trying to lift to much weight. Just ease up a bit and give your body time to develop some muscle.

If you’ve just started lifting weights, your strength will increase rapidly at the beggining. After that, your strength gains will become more modest, but you will continue to get stronger.

Weight Loss Exercise Plan

Day 1
Stretch
Abs:
Leg lifts 2-5 sets 10 – 15 repetitions
Crunches 2-5 sets 20 – 30 repetitions
Incline knee raises 3-5 sets 10 – 15 repetitions
Incline sit ups 3-5 sets 20 – 30 repetitions
Chest:
Flat bench press with dumbbells 2-3 sets 10 – 12 repetitions
Incline dumbbell press 2-3 sets 10 – 12 repetitions
Incline dumbbell fly 2-3 sets 10 – 12 repetitions
Dumbbell pullover 2-3 sets 10 – 12 repetitions
Cardio:
20 – 30 minutes on tread mill.

Day 2
Stretch
Abs:
Leg lifts 2-5 sets 10 – 15 repetitions
Crunches 2-5 sets 20 – 30 repetitions
Incline knee raises 3-5 sets 10 – 15 repetitions
Incline sit ups 3-5 sets 20 – 30 repetitions
Arms:
Standing dumbbell curls 3-5 sets 10 – 15 repetitions
Standing barbell curls 3-5 sets 10 – 15 repetitions
Seated alternate dumbbell curls 3-5 sets 10 – 15 repetitions
Preacher curl 3-5 sets 10 – 15 repetitions

Seated over head barbell extensions 3-5 sets 10 – 15 repetitions
Triceps kick backs 3-5 sets 10 – 15 repetitions
Overhead rope extensions 3-5 sets 10 – 15 repetitions
One arm dumbbell extensions 3-5 sets 10 – 15 repetitions
Standing cable press downs 3-5 sets 10 – 15 repetitions
Cardio:
20 – 30 minutes on stationary bike.

Day 3
Stretch
Abs:
Leg lifts 2-5 sets 10 – 15 repetitions
Crunches 2-5 sets 20 – 30 repetitions
Incline knee raises 3-5 sets 10 – 15 repetitions
Incline sit ups 3-5 sets 20 – 30 repetitions
Legs:
Seated calf raise 2-3 sets 10 – 15 repetitions
Lying leg curls 2-3 sets 10 – 12 repetitions
Leg extensions 2-3 sets 10 – 12 repetitions
Dumbbell lunges 2-3 sets 8 – 10 repetitions
Dumbbell squat 2-3 sets 8 – 10 repetitions
Cardio:
20 – 30 minutes tread mill

Day 4
Stretch
Abs:
Leg lifts 2-5 sets 10 – 15 repetitions
Crunches 2-5 sets 20 – 30 repetitions
Incline knee raises 3-5 sets 10 – 15 repetitions
Incline sit ups 3-5 sets 20 – 30 repetitions
Shoulders:
Press behind the neck 2-3 sets 8 – 12 repetitions
Seated dumbbell press 2-3 sets 8 – 12 repetitions
Side lateral raises 2-3 sets 10 – 15 repetitions
Alternate front dumbbell raises 2-3 sets 10 – 15 repetitions
Bent over laterals 2-3 sets 10 – 15 repetitions
Cardio:
20 – 30 minutes on stationary bike.

Day 5
Stretch
Abs:
Leg lifts 2-5 sets 10 – 15 repetitions
Crunches 2-5 sets 20 – 30 repetitions
Incline knee raises 3-5 sets 10 – 15 repetitions
Incline sit ups 3-5 sets 20 – 30 repetitions

Back:
Bent over rowing
Lat machine pull downs 2-3 sets 10 – 15 repetitions
Low cable pulley rows 2-3 sets 10 – 15 repetitions
One arm dumbbell rows 2-3 sets 10 – 15 repetitions
Shrugs 2-3 sets 10 – 12 repetitions
T bar rowing 3-5 sets 10 – 15 repetitions
Cardio:
20 – 30 minutes on tread mill.

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