| Do you need an exercise weight loss plan that | | | | Standing lateral raises or up right rows |
| just gets you really pumped up and gets your | | | | Standing biceps barbell curls |
| body raging with fire in no time so that you can | | | | Seated incline dumbbell biceps curls |
| enjoy the effectiveness and benefits of exercising | | | | This exercise weight loss exercise plan should not |
| without getting in the way of your busy schedule? | | | | last more than 45 minutes on the weights and |
| If the answer is yes, then this mini guide is for | | | | 30- 45 mins for the cardio session. |
| you. This weight loss plans for the busy bee can | | | | An exercise weight loss plan for the Busy Bee |
| help busy people like yourself stay fit. This weight | | | | plan 2 |
| loss exercise plan can be divided into 2 plans. Plan | | | | Ok, this exercise weight loss plan 2 is for those |
| one is the weekend warrior plan, which is you are | | | | that can workout during the weekdays but only |
| only required to exercise on the weekends and | | | | has limited time for cardio and weights. One of |
| the other plan is to workout twice anytime during | | | | the most advised approaches towards this is by |
| the weekdays but only for 45 mins. | | | | using circuit training on both of the days. |
| An exercise weight loss plan for the Busy Bee | | | | An exercise weight loss plan that can work both |
| plan 1 | | | | your cardio and muscles! |
| This is an exercise plan for the busy people than | | | | Yes, circuit training is a form of high intensity |
| can workout during the weekends only. The | | | | training that can give you the benefits of cardio |
| workout days are Saturdays and Sundays. | | | | and weight training. This circuit is performed by |
| Therefore, during Saturday, the workout consist | | | | alternating 2 sets of weights and 1 set of high |
| of exercises that workouts out the legs, chest | | | | intensity cardio and this each session will have to |
| and triceps. Then on Sunday, the exercises would | | | | work the entire body. Basically, if the muscles are |
| be the ones that exercise the back, shoulders and | | | | challenged to its limits, you will achieve |
| bicep muscles. | | | | hypertrophy, meaning build muscles. There fore, |
| This way, we can actually hit the entire body | | | | each set of weights has to be done until you |
| muscles in two days. Stomach exercises and | | | | really tax your capabilities. By alternating weights |
| cardio have to be done after the weight training | | | | and cardio non-stop, your heart rate will be |
| on both days. Each cardio session should be | | | | elevated through out the session giving you the |
| around 30-45 minutes at the heart rate of 75 | | | | benefit of fat burning. |
| percent of your maximum heart rate. Yes, it | | | | An exercise weight loss plan for the Busy Bee |
| seems like an impossible task but then we can | | | | plan 2 layout |
| win all can we. The weekdays off exercise will | | | | Barbell squats |
| give you ample amount of rest to recover for | | | | Leg press |
| the next weekend. | | | | Running |
| An exercise weight loss plan for the Busy Bee | | | | Lunges |
| plan 1 layout | | | | Lat pull downs |
| The exercise format for all the exercises should | | | | Running |
| be done this way. Each exercise consists of 2 | | | | Barbell rows |
| sets. Each set consist of 2 phases. Phase one | | | | Seated cable rows |
| would be a set of 8-10 heavy reps and then | | | | Stair climber |
| without rest, continue with phase 2 which is doing | | | | Bench press |
| the same exercise but at a lighter weight and | | | | Incline dumbbell chest press |
| higher reps. For example, the first phase your rep | | | | Rower |
| out 10 reps with a 30 pound dumbbell, then put | | | | Cable chest flyes |
| that dumbbell down, grab a 20 pound dumbbell, | | | | Dumbbell shoulder press |
| and rep out 15 reps. | | | | Running |
| The purpose of doing this is to fully workout the | | | | Upright rows |
| fast twitch and slow twitch muscle fibers. We are | | | | Lateral raises |
| at short of time here; therefore doing this way is | | | | Running |
| better than the traditional 3-4 sets pyramid | | | | Standing cable triceps press downs |
| training. | | | | Barbell curls |
| An example of the program would be | | | | Note: For each weight exercises use the weights |
| Day 1: Legs, chest and triceps | | | | that can give you total failure at 12-15 reps to |
| Barbell squats | | | | really stimulate the muscle fibers. On the cardio |
| Leg press | | | | machine, each cardio will be 2 minutes and it must |
| Single leg press | | | | be your max, really killing you at the end of the |
| Lunges | | | | second minute. Each session should be around 45- |
| Incline barbell chest press | | | | 60 minutes and your heart rate should be at 70 |
| Bench press | | | | percent of your max throughout the session. |
| Incline dumbbell chest press | | | | Abs |
| Cable crossover | | | | For abdominal workout, do basic crunches for two |
| Dips | | | | sets of twenty-five reps, bicycle crunches for |
| Standing cable triceps press downs | | | | two sets of twenty-five reps and seated knee |
| Lying triceps extension with EZ barbell | | | | ups two sets of fifty reps. |
| Day 2: Back, shoulders, biceps | | | | Exercise is the one of the most crucial |
| Assisted chin-ups or chin-ups | | | | component in weight loss. Neglecting it and just |
| Lat pull down to the front | | | | dieting for fat loss is one of the biggest mistakes |
| Barbell rows | | | | you can make. Invest in some proper weight loss |
| Barbell dead lifts | | | | weight-training program to get your fat loss |
| Dumbbell shoulder presses | | | | accelerated. It pays to get the right direction to |
| Bent over rear delt reverse flyes | | | | your ultimate goal, your dream body. |