Weight Loss Questions - Can You Provide an Exercise Plan to Lose Weight?

Weight Loss 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?

Weight Loss 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!

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