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Intermediate Female Fat Loss - Complete Program

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117 views54 pages

Intermediate Female Fat Loss - Complete Program

Uploaded by

8gt6npb6kr
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Table of Contents

DAY 1 – CHEST, SHOULDERS & TRICEPS .............................................................. 5

EXERCISE 1: MACHINE OR DUMBBELL SHOULDER PRESS ..................................... 6

EXERCISE 2: SINGLE ARM CABLE LATERAL RAISE .................................................. 7

EXERCISE 3: PEC DEC REAR DELT FLYE .................................................................. 8

EXERCISE 4: DUMBBELL FRONT RAISE .................................................................. 9

EXERCISE 5: FLAT BENCH PRESS ......................................................................... 10

EXERCISE 6: FLAT BENCH DUMBBELL FLYE ......................................................... 11

EXERCISE 7: ROPE TRICEPS PUSH DOWN............................................................ 12

EXERCISE 8: BARBELL SKULL CRUSHER ............................................................... 13

DAY 2 – QUADS & GLUTES ................................................................................ 14

EXERCISE 1: BARBELL BACK SQUAT .................................................................... 15

EXERCISE 2: BARBELL HIP THRUST ..................................................................... 16

EXERCISE 3: LEG PRESS ...................................................................................... 17

EXERCISE 4: DUMBBELL WALKING LUNGE.......................................................... 18

EXERCISE 5: CABLE GLUTE KICK BACK................................................................. 19

2
EXERCISE 6: MACHINE ABDUCTION ................................................................... 20

EXERCISE 7: DUMBBELL GOBLET SQUAT ............................................................ 21

EXERCISE 8: SEATED LEG EXTENSION ................................................................. 22

DAY 3 – REST..................................................................................................... 23

EXERCISE 1: ACTIVE REST ................................................................................... 24

DAY 4 – BACK & BICEPS .................................................................................... 25

EXERCISE 1: BARBELL DEADLIFT ......................................................................... 26

EXERCISE 2: WIDE GRIP LAT PULLDOWN ............................................................ 27

EXERCISE 3: OVERHAND WIDE GRIP CABLE ROW ............................................... 28

EXERCISE 4: ONE ARM BENT OVER DUMBBELL ROW ......................................... 29

EXERCISE 5: CLOSE GRIP PULLDOWN ................................................................. 30

EXERCISE 6: ROPE LAT PULLOVER ...................................................................... 31

EXERCISE 7: MACHINE PREACHER BICEPS CURL ................................................. 32

EXERCISE 8: SEATED DUMBBELL BICEPS CURL .................................................... 33

DAY 5 – FULL BODY ........................................................................................... 34

EXERCISE 1: DUMBBELL GOBLET SQUAT ............................................................ 35

EXERCISE 2: ARNOLD PRESS ............................................................................... 36


3
EXERCISE 3: DUMBBELL LATERAL RAISE ............................................................. 37

EXERCISE 4: WIDE GRIP LAT PULLDOWN ............................................................ 38

EXERCISE 5: SEATED CABLE ROW ....................................................................... 39

EXERCISE 6: LAYING HAMSTRING CURL.............................................................. 40

EXERCISE 7: MACHINE PREACHER BICEPS CURL ................................................. 41

EXERCISE 8: ROPE TRICEPS PUSH DOWN............................................................ 42

DAY 6 – REST..................................................................................................... 44

EXERCISE 1: ACTIVE REST ................................................................................... 45

DAY 7 – HAMSTRINGS, GLUTES & CALVES ........................................................ 46

EXERCISE 1: DUMBBELL ROMANIAN DEADLIFT .................................................. 47

EXERCISE 2: LAYING HAMSTRING CURL .............................................................. 48

EXERCISE 3: LEG PRESS (FEET HIGH – HAMSTRING FOCUS) ................................ 49

EXERCISE 4: BARBELL HIP THRUST ..................................................................... 50

EXERCISE 5: SEATED HAMSTRING CURL ............................................................. 51

EXERCISE 6: DUMBBELL BULGARIAN SPLIT SQUAT ............................................. 52

EXERCISE 7: SEATED CALF RAISE ........................................................................ 53

EXERCISE 8: STANDING CALF RAISE .................................................................... 54


4
Day 1 – Chest, Shoulders & Triceps

5
Exercise 1: Machine or Dumbbell Shoulder Press
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

6
Exercise 2: Single Arm Cable Lateral Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

7
Exercise 3: Pec Dec Rear Delt Flye
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

8
Exercise 4: Dumbbell Front Raise
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

9
Exercise 5: Flat Bench Press
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

10
Exercise 6: Flat Bench Dumbbell Flye
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

11
Exercise 7: Rope Triceps Push Down
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

12
Exercise 8: Barbell Skull Crusher
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

13
Day 2 – Quads & Glutes

14
Exercise 1: Barbell Back Squat
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

15
Exercise 2: Barbell Hip Thrust
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

16
Exercise 3: Leg Press
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

17
Exercise 4: Dumbbell Walking Lunge
Target: 12 Steps Each Leg x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

18
Exercise 5: Cable Glute Kick Back
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

19
Exercise 6: Machine Abduction
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

20
Exercise 7: Dumbbell Goblet Squat
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

21
Exercise 8: Seated Leg Extension
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

22
Day 3 – Rest

23
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

24
Day 4 – Back & Biceps

25
Exercise 1: Barbell Deadlift
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

26
Exercise 2: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

27
Exercise 3: Overhand Wide Grip Cable Row
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

28
Exercise 4: One Arm Bent Over Dumbbell Row
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

29
Exercise 5: Close Grip Pulldown
Target: 10 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

30
Exercise 6: Rope Lat Pullover
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

31
Exercise 7: Machine Preacher Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

32
Exercise 8: Seated Dumbbell Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

33
Day 5 – Full Body

34
Exercise 1: Dumbbell Goblet Squat
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

35
Exercise 2: Arnold Press
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

36
Exercise 3: Dumbbell Lateral Raise
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

37
Exercise 4: Wide Grip Lat Pulldown
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

38
Exercise 5: Seated Cable Row
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

39
Exercise 6: Laying Hamstring Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

40
Exercise 7: Machine Preacher Biceps Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

41
Exercise 8: Rope Triceps Push Down
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

42
Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

43
Day 6 – Rest

44
Exercise 1: Active Rest
Target: 30 Minutes Low Intensity Steady State Cardio

Time

Level
Week 1
Equipment

Time

Week 2 Level

Equipment

Time

Level
Week 3
Equipment

Time

Level
Week 4
Equipment

Time

Level
Week 5
Equipment

Time

Level
Week 6
Equipment

Notes:

45
Day 7 – Hamstrings, Glutes & Calves

46
Exercise 1: Dumbbell Romanian Deadlift
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

47
Exercise 2: Laying Hamstring Curl
Target: 12 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

48
Exercise 3: Leg Press (Feet High – Hamstring Focus)
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

49
Exercise 4: Barbell Hip Thrust
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

50
Exercise 5: Seated Hamstring Curl
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

51
Exercise 6: Dumbbell Bulgarian Split Squat
Target: 12 Reps x 3 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

52
Exercise 7: Seated Calf Raise
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

53
Exercise 8: Standing Calf Raise
Target: 15 Reps x 4 Sets

Set 1 Set 2 Set 3 Set 4 Set 5

Week 1 Reps

Weight
Week 2 Reps

Weight
Week 3 Reps

Weight
Week 4 Reps

Weight
Week 5 Reps

Weight
Week 6 Reps

Weight
Notes:

54

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