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Home >>  Workout >> Women >> Intermediate Workout Program >> Fat Loss & Tonning
INTERMEDIATE WORKOUT PROGRAM - FAT LOSS & TONNING
If you are wondering how many repetitions to do of each exercise that depends on your goals. If you want to increase your cardiovascular levels aim for 14-16, if you are wanting to lose fat aim for 12-14 and if you want to gain muscle aim for 8-10. This is 6-8 weeks intermediate program:-
        DAYS                                        EXERCISES     
      Monday
      Tuesday
      Wednesday
      Thursday
      Friday
      Saturday
      Sunday
                         Cardio + Tonning
                         Off
                         Cardio + Core
                         Stationary Bike
                         Cardio + Lower body
                         Stationary Bike
                         Off
       Cardio + Tonning
  Treadmill warm-up
       5 mins
  Treadmill Running
  Treadmill cool down
       20 mins
       5 mins
  Triceps Kickback on Bench
  DB Lateral Raise
       3 sets
       3 sets
  Treadmill warm-up
       5 mins
  Stability Ball Crunches
  Decline Crunches
  Laying Leg Raise
  Plate Twist
  Elliptical
       3 sets
       3 sets
  Treadmill warm-up
       3 sets
  DB Lunges
  Leg Press
       5 mins
       3 sets
       3 sets
  Standing Leg Curl
  Stationary Bike
       30 mins
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
  • Fat Loss
  • Muscle Gain
    Workout Plan
     Beginner -Men
     Beginner -Women
     Intermediate-Men
     Intermediate-Women
     Advance-Men
  Advance-Women
WOMEN
  Beginner
  • Fat Shed
  Intermediate
  • Fat Loss & Tonning
  Advance
  • Define & Strength
      MONDAY
Body style: Jessica Simpson
  Lat Pulldown
       3 sets
  DB Incline Press
       3 sets
  WEDNESDAY
       Cardio + Core
  Treadmill Running
      20 mins
       3 sets
       3sets
      FRIDAY
   Cardio + Lower Body
  Empty Barbell Squat
       3 sets
  Treadmill Jog
      15 mins
  Treadmill Cooldown
       5 mins
    THURSDAY & SATURDAY
       Stationary Bike

       10 mins
  Seated Calf Raise
       3 sets
D e d i c a t i o n      - M o t i v a t i o n       - T r a n s f o r m a t i o n
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