So, lets get down to serious weight loss business with some weight training workout routines!

As an example you will find a plan below of how you could get started with weight training. The weight loss workout routines here assume that you have worked with weights before in your life and therefore have a basic knowledge how to perform a repetition with the right form and technique.

If you have never worked with weights before, follow a super-slow weight training routine for at least 4 weeks before you start with the 4-month plan.

How weight training workout routines can fit into your weight loss exercise program:

If you are focused on losing pounds, lifting weights should be only a part of your weekly exercises. We recommend that you do weights at least twice a week. Ideally you do one session on the weekend and the second on Tuesday, Wednesday or Thursday.

Do cardio exercise, like fitness walking or running to lose weight at least three times a week. Our 4-month weight-training plan is based on this principle.

As your leg muscles are getting trained with the cardio, our weight training workout routines focus on upper body strength and toning. You can of course supplement the plan with a third weight training session focused on the leg muscles. You should still keep your three cardio sessions a week!

The three parts of the cycled 4-month weight loss workout plan

The weight training workout routines are split into three phases for maximum effect:

Phase 1: Preparation and warm-up phase (4 weeks)
The first phase is about getting back into rhythm. Focus on doing the exercises right. Get a feeling for the workout routines. This phase will get your body used to the strain of lifting weights again and help to reduce the risk of injury during phase 2 and 3.

Phase 2: Intense weight loss phase (6 weeks)
In Phase two, we will use high-energy workout routines with lots of repetitions and low weight. This will help you to burn lots of calories and prepare you for phase 3.

Phase 3: Moderate muscle build-up phase (6 weeks)
In phase three, we can use slightly heavier weights with fewer repetitions to build up a moderate amount of muscles. The focus of the workout routines remains on burning calories for enhanced weight loss. However, building up muscle tissue moderately will help you to get toned and increase your calorie requirements over the long-term...and that will be a great help for the time after your diet program.

Selecting the weight for the workout routines

The weight you should use during the workout routines varies of course from person to person. You should always use a weight that allows you to do the maximum number of repetitions for the first set. After having reached them (for example 20), you should not be able to do more. Your muscle should fail, be finished, after the repetitions. The last three repetitions should be really hard to do. That is the ideal weight for the workout routines.

...so let’s get down into the details of the three phases and see what kinds of workout routines you can use for maximum effect...

Phase 1 Training Plan (4 weeks)

Day 1: Arms and Shoulders
Start with a 10-minute cardio warm up. Stretch arm and shoulder muscles.

• Dumbbell Curls: 3 sets of 10-12 reps, leave 2 minutes in between each set for stretching and rest.
• Dumbbell Shoulder Press: 3 sets of 10-12 reps, leave 2 minutes in between each set for stretching and rest.
• Tricep Dumbbell Kickback: 3 sets of 10-12 reps, leave 2 minutes in between each set for stretching and rest.

Day 2: Chest, Back and Stomach

• Dumbbell Butterfly: 4 sets of 10-12 reps, leave 2 minutes in between each set for stretching and rest.
• Dumbbell Back Row: 4 sets of 10-12 reps, leave 2 minutes in between each set for stretching and rest.
• Stomach Crunch: 4 sets of 10-12 reps, rest 1 minute in between each set.

Weight for Phase 1:
Select a weight that allows you to do 12-15 repetitions for the first set. Focus on doing the exercises with the right technique, not on straining your muscles too much. This phase is after all for preparation...

So, well prepared to start the intense weight loss phase?

Great, let’s move on!

Phase 2 Training Plan (6 weeks)

Week 1-2

Day 1: Arms and Shoulders
Start with a 10-minute cardio warm up. Stretch arm and shoulder muscles.

• Dumbbell Curls: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Shoulder Press: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Tricep Dumbbell Kickback: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.

Day 2: Chest, Back and Stomach

• Dumbbell Bench Press: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell One-Arm Back Row: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Stomach Crunch: 5 sets of 15-20 reps, rest 1 minute in between each set.

Week 3-4

Day 1: Arms and Shoulders
Start with a 10-minute cardio warm up. Stretch arm and shoulder muscles.

• Dumbbell Curls: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Shoulder Press: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Tricep Dumbbell Kickback: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Reverse Dumbbell Curls: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.

Day 2: Chest, Back and Stomach

• Dumbbell Bench Press: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell One-Arm Back Row: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Butterfly: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Back Row: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Stomach Crunch: 6 sets of 15-20 reps, rest 1 minute in between each set.

Week 5-6

Day 1: Arms and Shoulders

• Start with a 10-minute cardio warm up. Stretch arm and shoulder muscles.
• Dumbbell Curls: 5 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Shoulder Press: 5 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Tricep Dumbbell Kickback: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Reverse Dumbbell Curls: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Overhead Triceps Extension: 3 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.

Day 2: Chest, Back and Stomach

• Dumbbell Bench Press: 5 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell One-Arm Back Row: 5 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Butterfly: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Dumbbell Back Row: 4 sets of 15-20 reps, leave 1 minute in between each set for stretching and rest.
• Stomach Crunch: 7 sets of 15-20 reps, rest 1 minute in between each set.

Phase 3 Training Plan (6 weeks)

During the moderate muscle build up and toning phase, we will not use straight sets (one exercise after the other) but rather combined sets. This means there are always two exercises paired with each other:

Do the first set of the first exercise, then do the first set of the second exercise. Move on to the second set of the first exercise followed by the second set of the second exercise and so on. Always leave a one-minute rest between each set for rest and stretching.

It is great if you have two sets of dumbbells available for these combined sets.

Choose your weight carefully so that you cannot do more repetitions than indicated. This will mean, of course that you choose a slightly heavier weight in comparison to the second phase.

Week 1-2

Day 1: Arms and Shoulders

Start with a 10-minute cardio warm up. Stretch arm and shoulder muscles.

Combined Set No. 1:
Dumbbell Curls: 4 sets of 10-14 reps
Dumbbell Overhead Triceps Extension: 4 sets of 10-14 reps

Combined Set No. 2:
Dumbbell Shoulder Press: 4 sets of 10-14 reps
Tricep Dumbbell Kickback: 4 sets of 10-14 reps

Combined Set No. 1:
Dumbbell Bench Press: 4 sets of 10-14 reps
Dumbbell One-Arm Back Row: 4 sets of 10-14 reps

Combined Set No. 2:
Dumbbell Butterfly: 4 sets of 10-14 reps
Dumbbell Back Row: 4 sets of 10-14 reps

Week 3-4:
Use the same exercises with the same sets and repetitions.
However, increase the weight you use by 10 to 15% in comparison to week 1-2.

Week 5-6:
Use the same exercises with the same sets and repetitions.
However, increase the weight you use by 10 to 15% in comparison to week 3-4.