# Lose Weight FAST! A Beginners Guide

If you want to tone and shape your body then this is for YOU!

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With this program you will be training each body part 3 times per week (Monday, Wednesday and Friday). You will will rest 1 minute between reps. The tempo will be 2 seconds on the eccentric phase (Down phase), 1 second hold at the bottom of the movement, 2 seconds on the concentric phase (Up phase), and 1 second hold at the top of the movement.

Day 1. Monday
Barbell Back Squats - 3 sets of 12-15 Reps
Lying Leg Curl - 3 sets of 12-15 Reps
Standing Calf Raise - 3 sets of 12-15 Reps
Barbell Bench Press - 3 sets of 12-15 Reps
Chin Ups/Assisted Chin ups - 3 sets of 12-15 Reps
Front Military Barbell Presses - 3 sets of 12-15 Reps
Cable Tricep Pushdowns - 3 sets of 12-15 Reps
Barbell Bicep Curls - 3 sets of 12-15 Reps
Cable External Rotations - sets of 15-20 Reps
Cable Internal Rotations - 3 sets of 15-20 Reps
Abdominal Crunches - 3 sets of 15-20 Reps

Day 2. Wednesday
Barbell Back Squats - 3 sets of 12-15 Reps
Lying Leg Curl - 3 sets of 12-15 Reps
Standing Calf Raise - 3 sets of 12-15 Reps
Barbell Bench Press - 3 sets of 12-15 Reps
Chin Ups/Assisted Chin ups - 3 sets of 12-15 Reps
Front Military Barbell Presses - 3 sets of 12-15 Reps
Cable Tricep Pushdowns - 3 sets of 12-15 Reps
Barbell Bicep Curls - 3 sets of 12-15 Reps
Cable External Rotations - sets of 15-20 Reps
Cable Internal Rotations - 3 sets of 15-20 Reps
Abdominal Crunches - 3 sets of 15-20 Reps

Day 3. Friday
Barbell Back Squats - 3 sets of 12-15 Reps
Lying Leg Curl - 3 sets of 12-15 Reps
Standing Calf Raise - 3 sets of 12-15 Reps
Barbell Bench Press - 3 sets of 12-15 Reps
Chin Ups/Assisted Chin ups - 3 sets of 12-15 Reps
Front Military Barbell Presses - 3 sets of 12-15 Reps
Cable Tricep Pushdowns - 3 sets of 12-15 Reps
Barbell Bicep Curls - 3 sets of 12-15 Reps
Cable External Rotations - sets of 15-20 Reps
Cable Internal Rotations - 3 sets of 15-20 Reps
Abdominal Crunches - 3 sets of 15-20 Reps