Weight Loss/ Toning Exercise Plan

by | Sep 9, 2015 | Exercise, Resource Center

Tips:

1.) Eat every three hours to help increase metabolism.

2.) Per day, eat 500 calories less than you burn.

3.) Rest as little as possible between exercises or sets.

4.) Lift enough weight to “fail” at 15-20 repetitions (reps).

 

Monday-  

Chest: 3 different exercises, 3 sets each, failure at 15-20 reps.

Triceps: 3 different exercises, 3 sets each, failure at 15-20reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle:  30 minutes

 

Tuesday-  

Back:  3 different exercises, 3 sets each, failure at 15-20 reps.

Biceps: 3 different exercises, 3 sets each, failure at 15-20 reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Stairs:  20 minutes

 

 Wednesday- 

Run or Jog:  30 minutes

 

Thursday- 

Shoulder: 3 different exercises, 3 sets each, failure at 15-20reps.

Abs: 3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle: 35 minutes

 

Friday-  

Legs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Abs:  3 different exercises, 3 sets each, failure at 15-20 reps.

Run or Jog:  10 minutes

Stairs:  10 minutes

 

 Saturday-  

Abs: 3 different exercises, 3 sets each, failure at 15-20 reps.

Bicycle:  20 minutes

Run or Jog:  20 minutes

 

 Sunday-  Day of rest