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16
The Ultimate Weight Loss Bible
Weight Loss Circuit Routine/Plan
Rod Ferris B.A.
Author CPT(YMCA, ACE),
CPAFLA
Fitness
Level
Intermediate
Type of
Workout
Program
Muscular Definition
Rest
1:00-1:30 Duration of
60 Min per session
Between
minutes
Workout
Sets:
Monday(day 1), Tuesday(day 2), Wednesday(rest),
Thursday (Day1) Friday (day2), Sat (Rest), Sun (day1) and continue on like that. If you feel sore at all take a
rest day. NUTRITION: Eat a high fibre, high protein diet with meals 4-6 times per day.
Days in 3 Day Workout
Plan Routine
A planned nutritional program or schedule is one of the most important aspects of any workout program
plan/routine. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line
is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Also, have carbs and
protein during and after a workout for muscle recovery. This is needed for increasing musculature. For an
easy to follow recipe book created by the godfather of nutrition, check out Gourmet Nutrition: A cookbook for
healthy people. All of these workouts can be completed by men or women.
The A circuit training program for muscular definition and fat burn.
Free Workout Plan Program Routine
Day
1 - Cardio Workout Plan
1. Elliptical or Cross Trainer
Duration: 30 Min
Intensity: 70%
Day
1 - Upper Body Workout Plan
1. Bench Press
3
Sets:
Reps: 12
jump right to lat pulldowns
Notes:
2. Lat Pulldown
3
Sets:
Reps: 12
after, bike for 5 minutes then start over with bench press until three sets are
Notes:
completed.
3. Incline Dumbbell Press
3
Sets:
Reps: 12
Jump to seated row immediately.
Notes:
4. Seated Row
3
Sets:
Reps: 12
After completion go back to incline press for 3 sets. No rest.
Notes:
5. Machine Military or Shoulder Press
3
Sets:
Reps: 12
Three sets with 1.5 min breaks
Notes:
6. Barbell Curls
3
Sets:
Reps: 12
Jump to Tricep Pulldowns
Notes: