Beginner Weight-loss Routine Male/Female

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.


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