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Women’s Advanced Fat Loss 1
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Chest/Back
Barbell Bench Press (flat)
  • Set 1 (W) : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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

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Barbell Bench Press (incline)
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Straight Leg Deadlifts
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Dumbbell Flys
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Close Grip Barbell Rows
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Cardio/Abs
Russian Twists
  • Set 1 : 12 reps
  • Set 2 : 14 reps
  • Set 3 : 16 reps

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Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Ball Transfer Crunch
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 1
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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

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

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

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Dumbbell Front Raise
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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Plate Front Raise
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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

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

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Barbell Squats (rear)
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Dumbbell Deadlifts
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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

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Cardio/Abs
Russian Twists
  • Set 1 : 12 reps
  • Set 2 : 14 reps
  • Set 3 : 16 reps

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Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Ball Transfer Crunch
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 1
  • Set 1 : 15 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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

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Bis/Tris
Dumbbell Hammer Curls
  • Set 1 (W) : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Pushdowns with Flare
  • Set 1 (W) : 15 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Wide Grip Preacher Curls
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Cable Kickbacks
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Barbell Curl
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Tricep Dips
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Cardio/Abs
Russian Twists
  • Set 1 : 12 reps
  • Set 2 : 14 reps
  • Set 3 : 16 reps

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Crunches
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Ball Transfer Crunch
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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

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