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Women’s Intermediate Fat Loss 2
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Chest/Back

Dumbbell Press Incline
  • 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 (flat)
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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

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Cable Crossovers Decline
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Seated Cable Rows
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Cardio/Abs

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

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Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 2
  • 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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Shoulders/Cardio

Dumbbell 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 : 12 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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Legs/Cardio

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

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Machine Leg Curls
  • Set 1 (W) : 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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Cardio/Abs

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

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Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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Rope Cable Crunch 2
  • 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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Bis/Tris

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

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

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Cable Kickbacks
  • Set 1 : 12 reps
  • Set 2 : 15 reps
  • Set 3 : 15 reps

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

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Cardio/Abs

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

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Oblique Dumbbell Crunch 1
  • Set 1 : 12 reps
  • Set 2 : 12 reps
  • Set 3 : 12 reps

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

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

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