Men's and Women's Advanced Weight Loss Exercises

Your Exercise Program:

All of the exercises in this program are to be done using the "28 Method," meaning you should do 4 sets of 7 repetitions for each exercise in the following way:

  • The first set should be done quickly.
  • The second set should be done only half way up through the range of motion each time.
  • The third set should be done slowly--counting, "1...2...3...," on the way up and again, "1...2...3...," on the way down.
  • The fourth set should be done quickly and for the full range of motion again.

Depending upon strength and overall fitness, the whole group of 28 repetitions can be repeated two or three times in a row as needed.

Monday (Legs):

  1. 20 minutes Stationary Bike or Treadmill (at a 10% grade) warm up
  2. Body Squats
  3. Leg Extensions*
  4. Stationary Lunges
  5. Leg Curls*
  6. Standing Calf Raises

Also do 100 repetitions of each of the following...

  1. Crunches
  2. Crunches with Legs Up
  3. Bicycle Crunches

Tuesday (Cardio):

  1. 60 minutes Stationary Bike or Treadmill (at a 10% grade)

Also do 100 repetitions of each of the following...

  1. Crunches
  2. Crunches with Legs Up
  3. Bicycle Crunches

Wednesday (Chest):

  1. 20 minutes Stationary Bike or Treadmill (at a 10% grade) warm up
  2. Flat Straightbar Bench Press*
  3. Dumbell Incline Bench Press*
  4. Dumbell Flat Flys*
  5. Dumbell Flat Bench Press*
  6. Advanced Pushups

Also do 100 repetitions of each of the following...

  1. Crunches
  2. Crunches with Legs Up
  3. Bicycle Crunches

Thursday (Cardio):

  1. 60 minutes Stationary Bike or Treadmill (at a 10% grade)

Also do 100 repetitions of each of the following...

  1. Crunches

  2. Crunches with Legs Up
  3. Bicycle Crunches

Friday (Back & Shoulders):

  1. 20 minutes Stationary Bike or Treadmill (at a 10% grade) warm up
  2. Seated Cable Rows*
  3. Dumbell One Arm Rows*
  4. Cable Pulldowns*
  5. Military Press*
  6. Lateral Raises*
  7. Dumbell Shrugs*

Also do 100 repetitions of each of the following...

  1. Crunches
  2. Crunches with Legs Up
  3. Bicycle Crunches

Saturday (Cardio):

  1. 60 minutes Stationary Bike or Treadmill (at a 10% grade)

Also do 100 repetitions of each of the following...

  1. Crunches
  2. Crunches with Legs Up
  3. Bicycle Crunches

Sunday (Arms):

  1. 20 minutes Stationary Bike or Treadmill (at a 10% grade) warm up
  2. EZ Preacher Curls*
  3. Rope Pushdowns*
  4. Alternate Dumbell Hammer Curls*
  5. One Arm Tricep Extensions*Skull Crushers on Curl Bar*
  6. Bench Dips (Advanced)

Also do 100 repetitions of each of the following...

  1. Crunches
  2. Crunches with Legs Up
  3. Bicycle Crunches

* With all exercises involving weight, start with significantly less weight than you think you can lift and work your way up to a weight level that challenges you while allowing you to complete the program. Increase the weight resistance incrementally as your strength level grows over time.