Name:

Program/Goal: Weight-loss

Start date: 28/12/2015 End date: 06/02/2016

Current Weight: 290lbs Gender: Female

Weight-loss Phase 01 (Week 01 to 06) – Workout plan

In this program you will be lifting in different rep ranges, for example: 10 to 12 / 12 to 15. If the exercise
is 10 to 12 reps you want to complete at least 10 reps but no more than 12 reps for each set.

Rest period for each set: Weight Training 30 to 45 seconds Abs 30 seconds

Maximum workout time: 70 to 90 minutes

Always Stretch and Warm up yourself before exercise!

Focus on improvement, intensity, and progression. Passion and determination will drive you to see the
best results you can. Work hard and you'll love the rewards!

Monday: Cardio and Abs

45 minutes cardio: 10 minutes on the stepper / 10 minutes on the Treadmill / 15 minutes stepper again /
10 minutes on the Treadmill

Abs

Exercise 01: Medicine ball twist 5 sets of 25 to 30 reps

Exercise 02: Scissors 4 sets of 25 to 30 reps

Exercise 03: Bicycle Crunches 5 sets of 15 to 20 reps (Each Side)

Exercise 04: Lying leg raises 5 sets of 15 to 20 reps

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Tuesday: Lower Body
10 minutes cardio: 10 minutes cycling to warm-up

(Free weights or smith machine for Squats)

Exercise 01: Barbell Squat 4 sets of 15 to 20 reps

Exercise 02: Stiff-legged deadlift 4 sets of 12 to 15 reps

Exercise 03: Seated Leg extensions 3 sets of 15 to 20 reps

Exercise 04: Lying leg curls 4 sets of 15 to 20 reps

Exercise 05: Standing calf raises 3 sets of 30 to 35 reps

Exercise 06: Sit-ups 4 sets of 15 to 20 reps

Exercise 07: Toe Touch 5 sets of 15 to 20 reps

Exercise 08: Lying leg raises 5 sets of 15 to 20 reps

Exercise 09: Side Cruch 4 sets of 20 to 25 reps (Each Side)

Wednesday: Rest
To see the best results from your program, your body needs time to rest and recover. Proper recovery will
keep your progress consistent and help prevent overtraining. Get plenty of sleep - at least 8 hours.

Use your rest day to cook and prepare meals.

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Thursday: Upper Body
20 minutes cardio: 5 minutes on the Treadmill to warm-up and 15 minutes on the Stepper after weight
training

Exercise 01: Dumbbell Incline Press 4 sets of 15 to 20 reps

Exercise 02: Cable flys 3 sets of 15 to 20 reps

Exercise 03: One Arm Dumbbell Rowing 3 sets of 15 to 20 reps

Exercise 04: Cable Upper Hand pull down 4 sets of 15 to 20 reps

Exercise 05: Dumbbell Shoulder Press 3 sets of 15 to 20 reps

Exercise 06: Cable Triceps Pushdown 4 sets of 15 to 20 reps

Exercise 07: Barbell Biceps Curls 4 sets of 12 to 15 reps

Exercise 08: Dumbbell seated curls 3 sets of 15 to 20 reps

Exercise 09: Overhead Dumbbell Triceps Extension 3 sets of 15 to 20 reps

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Friday: Lower Body
10 minutes cardio: 10 minutes cycling before weight training

Exercise 01: Leg Press 4 sets of 15 to 20 reps

Exercise 02: Seated Leg extensions 3 sets of 15 to 20 reps

Exercise 03: Dumbbell Lunges 4 sets of 12 to 15 reps (Each Leg)

Exercise 04: Stiff-legged deadlift 4 sets of 12 to 15 reps

Exercise 05: Seated calf raises 3 sets of 25 to 30 reps

Exercise 06: Sit-ups 5 sets of 15 to 20 reps

Exercise 07: Medicine ball twist 5 sets of 25 to 30 reps

Exercise 08: Scissors 3 sets of 25 to 30 reps

Exercise 09: Lying leg raises 5 sets of 15 to 20 reps

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Saturday: Cardio and Abs
45 minutes cardio: 10 minutes on the stepper / 10 minutes on the Treadmill / 15 minutes stepper again /
10 minutes on the Treadmill

Abs

Exercise 01: Medicine ball twist 5 sets of 25 to 30 reps

Exercise 02: Scissors 4 sets of 25 to 30 reps

Exercise 03: Bicycle Crunches 5 sets of 15 to 20 reps (Each Side)

Exercise 04: Side Planks 30 seconds each side / 2 sets

Sunday: Rest
To see the best results from your program, your body needs time to rest and recover. Proper recovery will
keep your progress consistent and help prevent overtraining. Get plenty of sleep - at least 8 hours.

Use your rest day to cook and prepare meals.

Wishing you all the very best.

www.oshansachinthafitness.com

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