TOPICS:
Women, Full Body Workout, Fat Loss, Hypertrophy

This is for anyone trying to lose some weight and look better! Try it out.

This is for anyone trying to lose some weight and look better! Try it out.

After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it.

So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.

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Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).

Monday

Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.

Monday: Quads, Hamstrings, and Calves
1
Leg Extensions
1 set, 25 reps
2
Leg Press
1 set, 25 reps
3
Dumbbell Lunges
1 set, 15-20 reps (per leg)
4
Wide-Stance Barbell Squat
1 set, 20 reps
5
Hack Squat
1 set, 20 reps
6
Thigh Abductor
1 set, 25 reps
7
Seated Leg Curl
1 set, 20 reps
8
Standing Leg Curl
1 set, 20 reps
9
Lying Leg Curls
1 set, 20 reps
10
Romanian Deadlift
1 set, 20 reps
11
Seated Calf Raise
1 set, 25 reps
12
Standing Calf Raises
1 set, 25 reps

 Wednesday

Seated Cable Row

Seated Cable Row

Choose 3 or 4 exercises that target the back, and 2-3 exercises for biceps.

Wednesday: Back, Biceps, and Abs
1
Wide-Grip Pulldown Behind The Neck
1 set, 15 reps
2
Wide-Grip Lat Pulldown
1 set, 15 reps
3
Seated Cable Rows
1 set, 15-20 reps
4
One-Arm Dumbbell Row
1 set, 15 reps
5
Pullups
1 set, 15 reps
6
Close-Grip EZ Bar Curl
1 set, 12-15 reps
7
Concentration Curls
1 set, 12-15 reps
8
One Arm Dumbbell Preacher Curl
1 set, 12-15 reps
9
Machine Preacher Curls
1 set, 12-15 reps
10
Cable Hammer Curls - Rope Attachment
1 set, 12-15 reps
11
Lying Cable Curl
1 set, 12-15 reps
12
Exercise Ball Crunch
1 set, 20-25 reps
13
Cable Crunch
1 set, 20-25 reps
14
Hanging Leg Raise
1 set, 20-25 reps
15
Ab Crunch Machine
1 set, 20-25 reps

Friday

Choose 3 or 4 exercises that target the chest, and 2-3 exercises for triceps.

Friday: Chest and Triceps
1
Dumbbell Flyes
1 set, 15 reps
2
Incline Dumbbell Press
1 set, 15 reps
3
Machine Bench Press
1 set, 15-20 reps
4
Barbell Bench Press-Wide Grip
1 set, 15-20 reps
5
Bent-Arm Dumbbell Pullover
1 set, 15 reps
6
Cable Crossover
1 set, 20-25 reps
7
Push-Ups With Feet Elevated
1 set, 20-25 reps
8
Triceps Pushdown
1 set, 15 reps
9
Tricep Dumbbell Kickback
1 set, 15 reps
10
Dips - Triceps Version
1 set, 15 reps

Saturday 

Seated Bent-Over Rear Delt Raise

Seated Bent-Over Rear Delt Raise

Choose 3 or 4 exercises that target the shoulders.

Saturday: Shoulders
1
Seated Barbell Military Press
1 set, 15 reps
2
Front Dumbbell Raise
1 set, 15-20 reps
3
Side Lateral Raise
1 set, 15-20 reps
4
Leverage Shoulder Press
1 set, 15 reps
5
Seated Bent-Over Rear Delt Raise
1 set, 20 reps
6
Barbell Rear Delt Row
1 set, 20 reps

*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.

How & When To Do Cardio?

Do your cardio sessions first thing in the morning on an empty stomach. No, I didn't say you can't have breakfast. You'll just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.

HOW & WHEN TO DO CARDIO?

If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for 'Manual' and go with how it feels. Choose a level that is high enough for you to feel like you're having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so don't go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can't make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you'll be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).

Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!

Good Luck!

I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the 2 weeks if you can!

Not to worry, after the 2 weeks are over I won't leave you hanging. I will change up this schedule for you so we can go into phase two together. I hope you finally decide to do something to improve your physical appearance and follow the schedule. Think of how sexy you will look afterwards.

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