Can You Give Me a Sample Exercise Plan To Lose Weight?

I want to put together an exercise plan to lose weight and body fat. I want to tone my arms, legs, all over body pretty much. What is the best way to go about that with all the exercise and workout routines you have? I don’t know which ones to pick specifically. I NEED HELP DESPERATELY! I want to be committed and follow this plan and routine. Right now I weigh 220 pounds and I’m tired of being unhealthy and ridiculed. Is there anyway you could help me put together an exercise plan based on the information on your website?

I have designed a custom 2 week workout plan for you. It includes a 5 day per week workout schedule with weight training and cardio exercises. You can review the complete details below:

WEEK #1:

Monday

Weight Training:

Muscle Group: Chest

• Exercise: Dumbbell Bench Press
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

• Exercise: Pushups
  
• Sets: 3
  
• Reps: 8-12 (try to increase the weight after each set)
  
• Rest: 3 minute rest between each set

Cardio:

• Treadmill – Brisk walking (30 minutes)

Tuesday

Weight Training:

Muscle Group: Back

• Exercise: Bent Over Barbell Rows
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minutes of rest between each set

• Exercise: Wide Grip Pulldowns Behind The Neck
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minutes of rest between each set

Cardio:

• Elliptical Machine (30 minutes)

Wednesday

Weight Training:

Muscle Group: Shoulders

• Exercise: Standing Low Pulley Deltoid Raises
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

• Exercise: Seated Dumbbell Presses
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Stationary Bike (30 minutes)

Thursday

Weight Training:

Muscle Group: Arms

• Exercise: Standing Biceps Cable Curls
  Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minutes of rest between each set

• Exercise: Standing Dumbbell Triceps Extensions
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Jumping Rope (30 minutes)

Friday

Weight Training:

Muscle Group: Legs

• Exercise: Wide Stance Barbell Squats
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

• Exercise: Stiff Legged Barbell Deadlifts
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Outside – Brisk walking (30 minutes)

WEEK #2

Monday

Weight Training:

Muscle Group: Chest

• Exercise: Decline Dumbbell Flyes
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

• Exercise: Isometric Chest Squeezes
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Treadmill – Brisk walking (30 minutes)

Tuesday

Weight Training:

Muscle Group: Back

• Exercise: One Arm Dumbbell Rows
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minutes of rest between each set

• Exercise: Underhand Cable Pulldowns
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minutes of rest between each set

Cardio:

• Elliptical Machine (30 minutes)

Wednesday

Weight Training:

Muscle Group: Shoulders

• Exercise: Standing Barbell Presses Behind Neck
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

• Exercise: One Arm Side Laterals
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Stationary Bike (30 minutes)

Thursday

Weight Training:

Muscle Group: Arms

• Exercise: Dumbbell Bicep Curls
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minutes of rest between each set

• Exercise: Triceps Pushdowns With Rope Attachment
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Jumping Rope (30 minutes)

Friday

Weight Training:

Muscle Group: Legs

• Exercise: Barbell Lunges
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

• Exercise: Standing Leg Curls
• Sets: 3
• Reps: 8-12 (try to increase the weight after each set)
• Rest: 3 minute rest between each set

Cardio:

• Outside – Brisk walking (30 minutes)

Make sure to always perform your cardio workouts after your weight training session. This way, you will burn your carbs during weight training and by the time you start your cardio, your fat stores will be tapped into and fully utilized. I hope this custom 2 week workout plan helps you with your overall fitness success!

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