Fat Loss Gym Workout Plan for Women – 12 Week Exercise Program

 

This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body.

Abs are done twice a week. There is no need to train abs every single day as this will only strain the muscles.

By performing cardio in the end of the routine or early in the morning your body will use stored fat as fuel rather than any carbs or food that you eat throughout the day.

In case, if cardio become easier you can increase the speed or incline of the treadmill. You can also try high intensity interval training.

Daily Workout Schedule

Day 1 ( Monday): Upper Body

Day 2 (Tuesday): Lower Body and Abs

Day 3 (Wednesday): Rest Day

Day 4 (Thursday): Upper Body

Day 5 (Friday): Lower Body and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday) : Rest Day

Workout Plan

 

Day1 : Monday – Target: Upper Body

• Barbell Bench Press -Sets: 3- Reps: 15,12,10
• Barbell Row- Sets:3- Reps: 12, 10, 8
• Dumbbell Lateral Raise- Sets:3- Reps: 12, 10, 8
• Wide Grip Lat Pull Down- Sets:3- Reps: 12, 12,12
• Cable Triceps Pushdown- Sets:3- Reps: 12, 12,12
• Preacher Curl- Sets:3- Reps: 12, 12,12

Day 2 : Tuesday – Target: Lower Body and Abs

• Squats- 3- 15,15,15
• Lying Leg Curls- 3- 15,12,10
• Leg Extension- 3- 15,12,10
• Leg Press – 3- 15,12,10
• Hanging leg Raise- 3- 20,20,20

Day 3: Wednesday- Rest Day

Day 4: Thursday – Target: Upper Body

• Dumbbell Bench Press- 3- 15,12,10
• One Arm Dumbbell Row- 3- 15,12,10
• Shoulder Press- 3-15,12,10
• Pull Ups- 3- 15,12,10
• Dumbbell Standing Triceps Extension- 3- 15,12,10
• Dumbbell Curl- 3- 15,12,10

Day 5: Friday – Target: Lower Body and Abs

• Squats- 3-15,12,10
• Leg Extension – 3- 15,12,10
• Deadlift – 3- 15,12,10
• Leg Press- 3- 15,12,10
• Seated Calf Raise- 3-15,12,10
• Leg Raise- 3- 15,12,10
• Plank -3-120 sec each
• Hanging Knee Raises-3- 15,12,10

Day 6 : Saturday- Rest Day

Day 7: Sunday- Rest Day

Cardio

• Week 1 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 2 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 3 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 4 – 3 cardio sessions. 3 x 30 minutes (90 min).
• Week 5 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 6 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 7 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 8 – 4 cardio sessions. 4 x 30 minutes (120 min).
• Week 9 – 5 cardio sessions. 5 x 30 minutes.- Intense cardio workouts (150 min).
• Week 10 – 5 cardio sessions. 5 x 30 minutes – Intense cardio workouts (150 min).
• Week 11 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).
• Week 12 – 5 cardio sessions. 5 x 30 minutes- Intense cardio workouts (150 min).
  
  

  
  

One last thing… you should try this strange morning ritual that burns up to 2 pound of belly fat per day...

• 

  “All this by just a strange morning ritual?” I asked.

  I met an old friend for lunch last year and I was super impressed with how she lost 72 pounds in 3 months.

  She said, “It’s not so much about the morning ritual but more about how it releases fat-blasting molecules that signal your brain and body to burn off pounds and inches of trapped fat quickly and naturally.”

  Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.

  Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…

  They’re right — it actually took me 14 days to lose 20 pounds.

  Now it’s my girlfriends asking ME what I’M doing differently

  Imagine your body being beach ready before Memorial Day.

  Imagine enjoying the foods you love: pasta, wine, or even a dessert — completely guilt-free.

  And imagine feeling good and living your life without obsessing about every single calorie you eat…

  All while knowing your health is being protected by one of the most powerful natural healing rituals ever discovered.

  Click here to see the strange morning ritual that helped me melt away 20 pounds in just 14 days