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4-Day Weightloss Workout Plan

by Corey Buckner in Workout Routines
November 30, 2017


I was contacted via BigStrongU.com by a female who is looking to lose 20 pounds while gaining a little upper body strength. It is important to note that there needs to be a dietary component to this workout plan as well that I am available to help you with if you contact me directly here on the website. As for the workout component; here is a 4-Day plan that will help you drop some pounds and build your upper body strength.

Overview
- 4-Day workout plan with an optional 5th day.

Goals
- Lose 20 pounds (2-3 lbs. per week)
- Increase upper body strength

Day 1: Cardio

Treadmill
- 2 minute slow warm up (walking)
- 28 minutes hard jogging & running
- 2 minute cool down (walking)

The goal to work towards in terms of intensity is to try to complete 3 miles within the 30 minutes prior to the final 2-minute cool down. It's okay if you are far off from this goal when you first begin, it's a long-term goal to keep working towards

Stationary Bike
- 2 minute warm up
- 15 minutes alternating 3 minutes hard pedaling and 3 minutes moderate pedaling
- 2 minute cool down


Day 2: Upper Body (strength training)

Treadmill
- 5 minute warm-up (moderately-paced walking)

Benchpress
- 3 sets using heavy weights
- Set 1: 8 reps
- Set 2: 6 reps
- Set 3: 4 reps
Decreasing your reps in this way will allow you to workout with heavier weights. When you feel like you can do 5 reps on the last set or 7 reps on the second set, it is time to add 10 pounds to your weight. You should always barely be able to complete the 4th rep of your 3rd set

Curls
- 3 sets of 8 using heavy weights
The weight should be heavy enough that your last rep of your first set is hard to complete

Military Press
- 3 sets of 8
The weight should be heavy enough that your last rep of your first set is hard to complete

Triceps Push Downs (using machine)
- 3 sets of 8

Abs: Choose an exercise
- Situps: 100 reps
- Planks: 5 -1 minute planks
- Side raises using dumbbells: 3 sets of 10
- Seated ab machine: 100 reps
If you choose a 100 rep exercise, do the 100 reps in any increments you choose, with the long-term goal of doing 100 straight with no breaks


Day 3: Cardio

Treadmill
- 2 minute slow warm up (walking)
- 28 minutes hard jogging & running
- 2 minute cool down (walking)
The goal to work towards in terms of intensity is to try to complete 3 miles within the 30 minutes prior to the final 2-minute cool down. It's okay if you are far off from this goal when you first begin, it's a long-term goal to keep working towards

Stationary Bike
- 2 minute warm-up
- 15 minutes alternating 3 minutes hard pedaling and 3 minutes moderate pedaling
- 2 minute cool down


Day 4: Back/chest

Bench Press (light weights)
- 3 sets of 12
The purpose of these sets are to maintain the aesthetics of your physique while getting stronger. If you are pressed for time you can skip this exercise on this day

Seated Rows (using machines)
- 3 sets of 10 (using moderately heavy weights)

Good Mornings
- 3 sets of 10 (using moderately to heavy weights)

Shoulder Shrugs (using moderately to heavy dumbbells)
- 3 sets of 10

Lat Pulldowns
- 3 sets of 10 (using moderately to heavy weight)


Abs: Choose an exercise
- Situps: 100 reps
- Planks: 5 -1 minute planks
- Side raises using dumbbells: 3 sets of 10
- Seated ab machine: 100 reps
If you choose a 100 rep exercise, do the 100 reps in any increments you choose, with the long-term goal of doing 100 straight with no breaks

If you choose a 100 rep exercise, do the 100 reps in any increments you choose, with the long-term goal of doing 100 straight with no breaks

Day 5 (optional)
Repeat a cardio day or add a leg day

NOTICE: Because the focus is on losing weight and increasing upper body strength; I didn't include a full leg day. In this routine, we are using hard and heavy cycling to maintain the legs while focusing on weight loss. The reason being is that I have found that the recovery from leg day can dramatically reduce your ability to go hard on cardio day.



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