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Fitness Workouts
Workouts to get into shape and lose weight

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If you are interested in getting into shape and losing weight. The following workouts are for you.

*Remember, to lose weight and get into shape, you must eat properly and drink plenty of water.



Chest and Triceps

Bench Press: 2x20, 2x15, 2x10.

Incline Bench Press: 1x20, 2x15, 2x10.

Pec Deck: 1x25, 2x20, 2x15, 1x10.

Triceps Press-Downs: 1x20, 2x15, 2x10.

Triceps Extensions: 1x20, 2x15, 2x10.

Dips: Three sets of as many reps as can be done per set.

Tuesday: 30-45 minutes of cardio. Ab Work.


Biceps and Shoulders

Standing Biceps Curls: 1x20, 2x15, 2x10.

Dumbbell Preacher Curls: 1x20, 1x15, 2x10.

Reverse Curls: 1x20, 2x15, 1x10.

Military Press: 2x20, 2x15, 1x10.

Side Lateral Raises: 1x20, 2x15, 1x10.

Shrugs: 2x20, 2x15, 1x10.

Thursday: 30-45 minutes of cardio. Ab Work.


Legs and Back

Leg Press: 1x25, 2x20, 2x15, 1x10.

Leg Curls: 2x20, 2x15, 1x10.

Leg Extensions: 2x20, 2x15, 1x10.

Toe Raisers: 1x25, 2x20, 2x15.

Lat Pull-Downs: 1x25, 2x20, 2x15, 1x10.

Seated Rows: 2x20, 2x15, 1x10.

Dumbbell side Raises: 2x20, 2x15.

Saturday: 30-45 minutes of cardio. Ab Work.

Sunday: Rest and relax.



Biceps and Shoulders

Seated Dumbbell Curls: 1x20, 1x15, 2x10, 1x8.

Preacher Curls: 1x20, 1x15, 2x10, 1x8.

Reverse Curls: 1x20, 2x15, 2x10.

Arnolds: 1x20, 1x15, 2x10.

Upward Rows: 1x20, 1x15, 2x10.

Side Lateral Raises: 1x20, 1x15, 2x10.


30-45 minutes of cardio and ab work.


Legs and Back

Squats: 1x20, 2x15, 2x10, 1x8.

Leg Press: 1x15, 2x10, 1x8.

Leg Extensions: 1x15, 3x10.

Leg Curls: 1x15, 3x10.

Toe Raisers: 1x20, 3x15.

Lat Pull-Downs: 1x20, 1x15, 2x10.

Seated Rows: 1x20, 1x15, 2x10.

Bent-Over Rows: 1x20, 3x15.

Thursday: 30-45 minutes of cardio and ab work.


Chest and Triceps

Incline Dumbbell Press: 1x20, 1x15, 2x10.

Peck Deck: 1x20, 2x15, 2x10.

Cable Cross-Overs: 1x20, 1x15, 2x10.

Triceps Press-Downs: 1x15, 2x10, 1x8.

French Curls: 1x20, 1x15, 2x10.

Triceps Kick-Backs: 2x15, 2x10.


30-45 minutes of cardio and ab work.

Sunday: Rest and relax.

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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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