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Full Body Strengthening and Fat Loss for Women
General
Intermediate
Machine strength
Plan Details
The Full Body Strengthening and Fat Loss for Women routine by DeborrahC is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Three great routines which focus on burning fat in the areas most problematic for women, while adding a layer of shape-changing lean muscle tissue. This program is for the intermediate to advanced level fitness buff who knows her way around a gym, can execute movements with great form, has good core stability, and solid joint integrity. Twice per week add 45-60 minutes of just cardio. Mix it up with the machine of your choice at the gym, or go for a run, a hike with your friends, a walk through a scenic park, roller skating, etc. Anything which keeps your heart rate up. The other two days you'll rest and recover. If you have any problems with your knees, elbows, hips, or back you should take care to modify the exercises as necessary. I'd strongly suggest that you run the routines by your physical therapist or physician first.
Routine detail
Day 1
Full Body - Day One
Est. 93 min
11 exercises
Indoor Cycling
1 Set
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 2
Full Body - Day Two
Est. 87 min
10 exercises
Walking
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 3
Full Body - Day Three
Est. 82 min
11 exercises
Stationary Bike
1 Set
Leverage Machine High Row
3 Sets x 10 Reps
Stability Ball Push-Up
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Crunch
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Step Machine
1 Set
