If you’re looking for an example of a weight-loss workout routine for the gym, below is a generic routine for women who are beginners in the gym. These exercises can be split up over the three days with a warm-up of 10 minutes on the treadmill at a moderate walking pace. Each exercise is only to be done for 1 set unless otherwise stated in the workout.
Monday/Wednesday/Friday
Smith Machine Squat 15-17 Reps
Flat Bench Dumbbell Press 12-15 Reps
Lying Leg Curl 10-12 Reps
Seated Cable Rows 12-15
Forward Lunge (alternating legs each rep) 15 reps each leg
Shoulder Press (Neutral grip) 12-15 reps
Alternate Seated Dumbbell curls 12-15 Reps
Triceps Cable Pressdowns 12-15 Reps
Seated Calf Raise 30 Reps
Incline Bench Dumbbell Press 12-15 Reps
Side Lunge 15 reps each leg
Step Ups 15 Reps each leg
Assisted Machine Pull-Ups 12-15 Reps
Seated Lateral Raise 12-15 Reps
Seated Leg Curl 10-12 Reps
Dumbbell Hammer Curl 12-15 Reps
Incline Dumbbell Tricep Extensions 12-15 Reps
Standing Calf Raises 12-15 Reps
Reverse Pec-Dec 12-15 Reps
Back Extensions 2 sets of 20-25 Reps
Reverse Crunch 2 sets of 20-25 Reps
Oblique Crunch 2 sets of 20-25 Reps
Straight Crunch 2 sets of 20-25 Reps
Planks 2 sets of 30 seconds
