Weight Loss Workout Program

Weight Loss Workout Program

Our Free Weight Loss Workout Program provides an overview starting with workout session tips such as rest time and proper rep ranges for losing weight. We also provide and a Training Split for which muscle groups to train each day of the week. Lastly, you get the individual workouts that will blast fat away in no time.

Overview

Rep Range: 10-12 reps

Rest Between Sets: 30 seconds to 90 seconds

Cardio: 20-30 Minutes per day 6 days per week

Training Split:

Monday – Quads and Calves

Tuesday – Back

Wednesday – Chest

Thursday – Hamstrings and Calves

Friday – Shoulders

Saturday – Arms

Sunday – Rest

The following is the actual workouts you should be following each day and incorporating into your weight loss workout program. Feel free to customize these workout routines.

Weight Loss Workout Program

Monday

Leg Press Machine – 4 sets 10-12 reps

Lunges with a barbell – 4 sets 10-12 reps each leg

Leg Extensions – 4 sets 10-12 reps

Standing Weighted Calf Raises – 4 sets 10-12 reps

Seated Calf Raises – 4 sets 10-12 reps

20 Minutes of Cardio on the Seated Bike – Should be burning anywhere from 200-300 calories per cardio session

Lose Weight abs

Tuesday

Lat Pull Downs – 4 sets 10-12 reps

Seated Cable Rows – 4 sets 10-12 reps

Bent Over Dumbbell Rows – 4 sets 10-12 reps

Dumbbell Shrugs – 6 sets 10-12 reps

Upright Rows – 4 sets 8-10 reps

20 Minutes of Cardio on the Elliptical – Should be burning anywhere from 200-300 calories per cardio session

Wednesday

Flat bench press – 4 sets 10-12 reps

Incline Dumbbell press – 4 sets 10-12 reps

Dumbbell Bench Press – 4 sets 10-12 reps

Cable Fly’s – 3 sets 12 reps

30 Minutes of Cardio on the Treadmill or split between the Bike and the Treadmill – Should be burning anywhere from 250-350 plus calories

Thursday

Stiff Legged Dead Lifts – 4 sets 10-12 reps

Lying Leg Curls – 4 sets 10-12 reps

Standing Weighted Calf Raises – 4 sets 10-12 reps

Seated Calf Raises – 4 sets 10-12 reps

20 Minutes of Cardio on the Eliptical – Should be burning anywhere from 200-300 plus calories

Friday

Dumbbell Military Presses – 4 sets 10-12 reps

Dumbbell Flys to the side – 3 sets 10-12 reps

Dumbbell Flys to the front – 3 sets 10-12 reps

Dumbbell Flys bent over – 3 sets 10-12 reps

30 Minutes of Cardio on the Treadmill or split between the Bike and the Treadmill – Should be burning anywhere from 250-350 plus calories

Saturday

Sunday – Rest, Relax and Recover from your weight loss program

EZ Bar Curls – 4 sets 10-12 reps

Hammer Curls w/ Dumbbells – 4 sets 10-12 reps

Preacher Curls – 4 sets 10-12 reps

Lying Triceps Extensions – 4 sets 10-12 reps

Dips – 4 sets to failure

Standing Triceps Extension with the rope extension – 4 sets 10-12 reps

Barbell Wrist Curls – 3 sets 10-12 reps

Reverse Barbell Wrist Curls – 3 sets 10-12 reps

20 Minutes of Cardio on the Elliptical – Should be burning anywhere from 200-300 plus calories

Sunday

Rest, Relax and Recover

Following the end of the Weight Loss Workout Program is the rest day on Sunday. Repeat this week after week and you will start to immediately see results!