|
Exercise Questions - Can You Provide an
Exercise Plan to Lose Weight?
Exercise Question:
I want to put together an exercise plan to lose weight
and body fat. I want to tone my arms, legs, all over body pretty much. What is
the best way to go about that with all the exercise and workout routines you have?
I don't know which ones to pick specifically. I NEED HELP DESPERATELY! I want
to be committed and follow this plan and routine. Right now I weigh 220 pounds
and I'm tired of being unhealthy and ridiculed. Is there anyway you could help
me put together an exercise plan based on the information on your website?
Exercise Answer:
I have designed a custom 2 week workout plan for you.
It includes a 5 day per week workout schedule with weight training and cardio
exercises. You can review the complete details below:
WEEK #1:
Monday Weight Training Muscle
Group: Chest Exercise: Dumbbell
Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after
each set)
Rest: 3 minute rest between each set Exercise: Pushups
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest:
3 minute rest between each set Cardio: Treadmill -
Brisk walking (30 minutes)
Tuesday Weight
Training Muscle Group: Back Exercise: Bent
Over Barbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minutes of rest between each set Exercise:
Wide
Grip Pulldowns Behind The Neck
Sets: 3
Reps: 8-12 (try to increase
the weight after each set)
Rest: 3 minutes of rest between each set
Cardio: Elliptical Machine (30 minutes)
Wednesday Weight
Training Muscle Group: Shoulders Exercise: Standing
Low Pulley Deltoid Raises
Sets: 3
Reps: 8-12 (try to increase
the weight after each set)
Rest: 3 minute rest between each set Exercise:
Seated
Dumbbell Presses
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minute rest between each set Cardio: Stationary
Bike (30 minutes)
Thursday Weight
Training Muscle Group: Arms Exercise: Standing
Biceps Cable Curls
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minutes of rest between each set Exercise:
Standing
Dumbbell Triceps Extensions
Sets: 3
Reps: 8-12 (try to increase
the weight after each set)
Rest: 3 minute rest between each set Cardio: Jumping
Rope (30 minutes)
Friday Weight
Training Muscle Group: Legs Exercise: Wide
Stance Barbell Squats
Sets: 3
Reps: 8-12 (try to increase the
weight after each set)
Rest: 3 minute rest between each set Exercise:
Stiff
Legged Barbell Deadlifts
Sets: 3
Reps: 8-12 (try to increase the
weight after each set)
Rest: 3 minute rest between each set Cardio: Outside
- Brisk walking (30 minutes)
WEEK
#2 Monday Weight Training Muscle Group:
Chest Exercise: Decline
Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minute rest between each set Exercise:
Isometric
Chest Squeezes
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minute rest between each set Cardio: Treadmill
- Brisk walking (30 minutes)
Tuesday Weight Training Muscle Group: Back
Exercise: One
Arm Dumbbell Rows
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minutes of rest between each set Exercise:
Underhand
Cable Pulldowns
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minutes of rest between each set Cardio: Elliptical
Machine (30 minutes)
Wednesday Weight Training Muscle Group: Shoulders
Exercise: Standing
Barbell Presses Behind Neck
Sets: 3
Reps: 8-12 (try to increase
the weight after each set)
Rest: 3 minute rest between each set Exercise:
One
Arm Side Laterals
Sets: 3
Reps: 8-12 (try to increase the weight
after each set)
Rest: 3 minute rest between each set Cardio: Stationary
Bike (30 minutes)
Thursday Weight Training Muscle Group: Arms
Exercise: Dumbbell
Bicep Curls
Sets: 3
Reps: 8-12 (try to increase the weight after
each set)
Rest: 3 minutes of rest between each set Exercise:
Triceps
Pushdowns With Rope Attachment
Sets: 3
Reps: 8-12 (try to increase
the weight after each set)
Rest: 3 minute rest between each set Cardio: Jumping
Rope (30 minutes)
Friday Weight Training Muscle Group: Legs
Exercise: Barbell
Lunges
Sets: 3
Reps: 8-12 (try to increase the weight after each
set)
Rest: 3 minute rest between each set Exercise: Standing
Leg Curls
Sets: 3
Reps: 8-12 (try to increase the weight after
each set)
Rest: 3 minute rest between each set Cardio: Outside
- Brisk walking (30 minutes)
Make
sure to always perform your cardio workouts after your weight training session.
This way, you will burn your carbs during weight training and by the time you
start your cardio, your fat stores will be tapped into and fully utilized. I hope
this custom 2 week workout plan helps you with your overall fitness success!
Back To Exercise
Questions >>
Weight
Loss Questions
Workout
Questions
Diet
Questions
Fitness
Questions
Cardio
Questions
Six
Pack Abs Questions
Fat
Burning Questions
Muscle
Building Questions
| 
