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2 Week Training Schedule to Loss Fat and Get Muscle

2 Week Training Schedule to Loss Fat and Get Muscle

          By Mercedes Khani

After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it. So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who does not?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it does not get accustomed to the training schedule and avoiding plateau.

Do not worry. I did not make this training schedule for competitive bodybuilders, so it will not be too hard on you. You only need to go to the gym 4 times a week. That is 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).

  • Monday: Legs, calves
  • Tuesday: Training off
  • Wednesday: Back and biceps, abs
  • Thursday: Training off
  • Friday: Chest and triceps, abs
  • Saturday: Shoulders, calves
  • Sunday: Training off


Monday:

Directions:

Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.

Suggestions:

Quads:

Leg extension (about 25 reps)

Seated or lying leg press (about 25 reps)

Lunges (about 15-20 steps per foot)

Regular / hack squat (about 20 reps)

Abductor & adductor (about 25 reps)

Hamstrings:

Seated leg curl (about 20 reps)

Standing 1 leg curl  (about 20 reps)

Lying leg curls (about 20 reps)

Romanian deadlift (about 20 reps)

Calves:

Seated or standing calf raises (about 25 reps)


Wednesday:

Directions:

Choose 3 or 4 exercises that target the back
and 2-3 exercises for biceps.

Suggestions:

Back:

      • Wide grip lateral pull down behind the neck (about 15 reps)

      • Wide or narrow grip front lateral pull down (about 15 reps)

      • Machine row (about 15-20 reps)

      • Dumbbell row (about 15 reps per side)

      • Wide grip pull ups (about 15 reps)

        Biceps:

      • EZ-Bar curls (about 12-15 reps)

      • Concentration curl (about 12-15 reps)

      • Preacher curl (about 12-15 reps)

      • Machine bicep curl (about 12-15 reps)

      • Alternate dumbbell curl (about 12-15 reps)

      • Rope curl (about 12-15 reps)

      • T-bar curl (about 12-15 reps)

        Abs:

      • Stability ball (holding a weight) (about 20-25 reps)

      • Rope crunch (about 20-25 reps)

      • Hanging leg raise (about 15 reps)

      • Machine crunches for upper abs or preferably lower & upper abs (about 20-25 reps)


        Friday:

        Directions:

        Choose 3-4 exercises that target the chest and 2-3 for triceps.

        Suggestions:

        Chest:

      • Incline or straight dumbbell fly (about 15 reps)
      • Incline or straight dumbbell chest press (about 15 reps)
      • Machine chest press (about 15 reps)
      • Incline or straight bench press (about 15-20 reps)
      • Pullover (about 15 reps)
      • Cable cross (about 20-25 reps)
      • Decline push ups (about 20-25 reps)

Triceps:

      • V-bar or rope press down (about 15 reps)
      • (One arm) triceps extension (about 15 reps per arm)
      • Machine triceps dip (about 15 reps)


Saturday:

Directions:

Choose 3-4 exercises that target the shoulders.

Suggestions:

Shoulders:

      • Dumbbell or barbell military press (about 15 reps)
      • Front lateral raises (about 15-20 reps)
      • Side lateral raises (about 15-20 reps)
      • Narrow or regular grip machine shoulder press (about 15 reps)
      • Seated bent over rear delt dumbbell flyes (about 20 reps)
      • Rear delt machine (about 20 reps)

*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.


How & When To Do Cardio?

Do your cardio sessions first thing in the morning on an empty stomach. No, I did not say you can not have breakfast. You will just be doing 45 minutes of cardio before eating. This is because your stomach is empty, you have been sleeping for the past 8 hours (hopefully), and your body will be in its body fat-burning zone sooner on this time.

If you have to have something, have a cup of coffee or tea. You can have your coffee with fat-free sugar-free Coffee mate and Splenda if you like. If you prefer tea, go for green tea and sweeten with Splenda if you like.

Now, when you do cardio, you can go for the elliptical machine (my favorite), the treadmill, the bike or the Stairmaster or stepper. I recommend the Stairmaster or stepper for those who want to put the accent on tightening their glutes (bottom) and hamstring and thigh area.

Always choose for Manual and go with how it feels. Choose a level that is high enough for you to feel like you are having a good cardio session, but just so that you are still able to speak. We want you to stay in your fat burning zone, so do not go too fast or too high with intensity. When you have shortness of breath, you are going too fast / intense.

 

Accompanying the training schedule I just gave you, your cardio sessions should be on the same days in the morning if you can. If you really can not make it to do it in the morning, do it right after your workout or later in the evening if you train in the afternoon (but not on Monday or Tuesday as you will be training legs on Monday and need your legs to rest). You can also do your cardio sessions on the days you are off (also not on Monday or Tuesday).

Here is the training schedule with your cardio sessions combined. Let the fat burning and muscle building begin!

Day

Morning

Afternoon/Evening

Monday

Cardio

Legs, calves

Tuesday

Training Off

Wednesday

Cardio

Back and biceps, abs

Thursday

Training Off

Friday

Cardio

Chest and triceps, abs

Saturday

Cardio

Shoulders, calves

Sunday

Training Off


Good Luck!

I will be very looking forward to seeing the results on you from this schedule provided. Try to make pictures before you start on it and after the 2 weeks if you can!

Not to worry, after the 2 weeks are over I will not leave you hanging. I will change up this schedule for you so we can go into phase two together. I hope you finally decide to do something to improve your physical appearance and follow the schedule. Think of how sexy you will look afterwards.