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Workouts to get into shape and lose weight
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.
WORKOUT SCHEDULE #1
Monday:
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.
Wednesday:
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.
Friday:
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.
WORKOUT SCEDULE #2
Monday:
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.
Tuesday:
30-45 minutes of cardio and ab work.
Wednesday:
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.
Friday:
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.
Saturday:
30-45 minutes of cardio and ab work.
Sunday: Rest and relax.