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10 WEEK WOMEN’S FAT LOSS WORKOUT
This 10 week women’s fat loss training Main Goal: Lose Fat Equipment: Barbell, Bodyweight,
program is perfect for any healthy women
Training Level: Intermediate Cables, Dumbbells, Machines
who is looking to transform her body though a
good weight lifting program. Program Duration: 10 Weeks Target Gender: Female
Days Per Week: 7 Days Author: M&S Team
Link to Workout: [Link]
workouts/muscle-and-strength-womens-fat-loss-work-
Time Per Workout: 60-75 Minutes
out
Day 1: Upper Body Focus
Exercise Sets Reps
1. Pull Down 3 12
2. Dumbbell Incline Bench Press 3 12
3. Cable Lateral Raise 3 15
4. Seated Cable Row 3 12
5. Dumbbell Curls 2 12
6. Tricep Overhead Extension 2 12
7. Machine Curl 2 12
8. Rope Pressdown 2 12
Day 2: Lower Body Focus
Exercise Sets Reps
1. Barbell Squat 3 12
2. Romanian Deadlift 4 10
3. Walking Lunge 3 15 Each
4. Bodyweight Curtsey Lunge 3 12 Each
5. Glute Kick Back 3 15 Each
Perform 10 -15 Mins of Preferred HIIT Cardio on exercise machine of choice following 20 Sec:10 Sec work
to rest ratio.
Day 3: Cardio, Abs & Glutes
Exercise Sets Reps
Perform 20 - 30 Mins of low intensity steady state cardio. After cardio, perform the following abs and glute
circuit:
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Crunch 3 12 Each
Oblique Crunch 3 12 Each
Day 4: Upper Body Focused
Exercise Sets Reps
1. Dumbbell Row 4 12
2. Seated Shoulder Press 3 12
3. Cable Face Pull 3 12
4. Dumbbell Bench Press 3 12
5. Close Grip Pull Down 3 15
6. Seated Curls 3 12
7. Lying Tricep Extensions 3 12
Day 5: Lower Body Focus
Exercise Sets Reps
1. Reverse Hack Squats 3 12
2. Leg Press 3 12
3. Leg Extension 3 15
4. Leg Curls 3 15
5. Standing Calf Raises 3 25
Perform 10 -15 Mins of Preferred HIIT Cardio on exercise machine of choice following a 20 Sec:10 Sec
work to rest ratio.
Weekends: Cardio, Abs & Glutes
Exercise Sets Reps
Perform 20 - 30 Mins of low intensity steady state cardio. After cardio, perform the following abs and glute
circuit:
Plank 3 30 Secs
Bodyweight Glute Bridge 3 15
Ab Crunch 3 20
Glute Kick Back 3 12
Mountain Climbers 3 12 Each
Side Lying Clams 3 12 Each
Oblique Crunch 3 12 Each
[Link]
