Sign up for our Newsletter
* = required field


Close Form


Women’s Intermediate Fat Loss 2
MondayTuesdayWednesdayThursdayFridaySaturdaySunday

Chest/Back
Dumbbell Press Incline
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Lat Pull Downs (Wide Grip)
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Barbell Bench Press (flat)
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Close Grip Barbell Rows
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Cable Crossovers Decline
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Seated Cable Rows
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail

Cardio/Abs
Medicine Ball Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Rope Cable Crunch 2
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Cardio
  • Biking intervals – 1 minute fast, 1 minute slow: repeat 15 times
  • Jump rope – 10 sets of 30, 30 second break

view more detail

Shoulders/Cardio
Dumbbell Seated Military Press
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Dumbbell Lateral Raise
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Dumbbell Front Raise
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Cardio
  • Biking intervals – 1 minute fast, 1 minute slow: repeat 15 times
  • Jump rope – 10 sets of 30, 30 second break

view more detail

Legs/Cardio
Barbell Squats (Front)
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Lunges
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Machine Leg Extension
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Machine Leg Curls
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Cardio
  • Biking intervals – 1 minute fast, 1 minute slow: repeat 15 times
  • Jump rope – 10 sets of 30, 30 second break

view more detail

Cardio/Abs
Medicine Ball Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Rope Cable Crunch 2
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Cardio
  • Biking intervals – 1 minute fast, 1 minute slow: repeat 15 times
  • Jump rope – 10 sets of 30, 30 second break

view more detail

Bis/Tris
Dumbbell Hammer Curls
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Rope Pushdowns
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Cable Kickbacks
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail
Wide Grip Preacher Curls
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

view more detail

Cardio/Abs
Medicine Ball Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Rope Cable Crunch 2
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Cardio
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

view more detail
Legend: W - warmup set, BB - barbell, DB - dumbell, HS - hammer strength, MB - medicine ball