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Tone, Firm, and Sculpt Your Body
4-Day Basic Workout Plan
After working out for 2 months, using the 3-Day Basic Workout Plan, you will be ready for the 4-Day Advanced Workout Plan. After 4-6 months, you will be ready for the 5-Day Expert Workout Plan. All workout plans lead to a toned, firm, and sculpted body.
In the book, Lose the Lies Lose the Weight, the 3-, 4-, and 5-day training plans are fully illustrated with easy to follow instructions.
3-Day Basic Workout Plan: Months 1-2. Do one exercise for each muscle group. Workout three days per week.
4-Day Advanced Workout Plan: Months 3-6. Do two exercises for each muscle group. Workout four days per week.
5-Day Expert Workout Plan: Month 7 and beyond. Do three exercises for each muscle group. Workout five days per week. The 5-Day Expert Workout Plan is only available in Lose the Lies Lose the Weight.
Lose the Lies Lose the Weight
4-Day Advanced Workout Plan
DAY |
CARDIO |
MUSCLE GROUP |
EXERCISE |
WEIGHT |
ACTUAL
REPETITIONS |
TARGET REPETITIONS |
1 |
30 Minutes
|
Back |
Lat
Pull-Downs
|
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
1 |
|
Back |
Seated Cable Rows |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
1 |
|
Shoulders |
Seated Shoulder Press |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
1 |
|
Shoulders |
Side Raises |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
2 |
5-Minute
Warm Up |
Quadriceps |
Leg Extension |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
2 |
|
Quadriceps |
Seated Leg Press |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
2 |
|
Hamstrings |
Leg Curl |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
2 |
|
Hamstrings |
Seated Leg Curl |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
2 |
|
Calves |
Seated Calf Raises |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
2 |
|
Calves |
Horizontal Calf |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
3 |
Off |
Off |
Off |
Off |
Off |
Off |
4 |
30 Minutes
|
Chest |
Dumbbell Bench Press |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
4 |
|
Chest |
Incline Dumbbell Press |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
4 |
|
Triceps |
Triceps Push-Downs |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
4 |
|
Triceps |
Seated Triceps Press |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
5 |
30 Minutes |
Biceps |
Standing Barbell Curls |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
5 |
|
Biceps |
Seated Dumbbell Curls |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
5 |
|
Forearms |
Barbell Wrist Curls |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
5 |
|
Forearms |
Reverse-Grip Barbell Wrist Curls |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
5 |
|
Abdominals |
Abdominal Crunch
|
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
5 |
|
Abdominals |
Bent-Knee Crunches |
_______
_______
_______ |
_______
_______
_______ |
Set 1: 12-15
Set 2: 9-12
Set 3: 6-9 |
6 |
Off |
Off |
Off |
Off |
Off |
Off |
7 |
Off |
Off |
Off |
Off |
Off |
Off |
Flexibility with the Training Plans
The training plans are designed for weekends off. However, you can do some of the exercises on the weekend, if you prefer. The training days are called Day 1, 2, 3, etc., instead of Monday, Tuesday, Wednesday, so you can choose which days to exercise.
The exercise plans are easy to follow and may be modified to fit your schedule. If something comes up where you can only get to the health club once a week, work your entire body by doing the Basic Workout Plan exercises.
If your schedule becomes too busy to workout at least three days a week, rearrange it so you have time for fitness. When exercise becomes a priority, you will find the time, as you will learn in Chapter 21 of Lose the Lies Lose the Weight.
Using the three personalized workout plans in Lose the Lies Lose the Weight will save you thousands of dollars in personal training. In Chapter 23 of Lose the Lies Lose the Weight the exercises are fully illustrated with instructions.
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Laurie Bell, BS is a two-time bodybuilding champion, health club owner, 42 year old mother, and the author of Lose the Lies, Lose the Weight, a comprehensive resource covering weight loss motivation, fitness, nutrition, and body shaping workouts. For everything you need to lose weight, tone, firm, and sculpt your body, read Lose the Lies Lose the Weight, by Laurie Bell. No hype. No fad diets. No excuses.
"I am now down 13.5 pounds and every week a few more come off! I feel better and have more energy then I have had in years. Lose the Lies Lose the Weight has been a great help! There are no words big enough to convey my gratitude."
-Candace Jaramillo, Westminster, CO
"Lose the Lies Lose the Weight is the total package. With the knowledge I've learned, I've been able to make the positive lifestyle changes become everyday living. I recommend this book to people of all fitness levels."
-Matt Angell, Brighton, CO
"Thanks Laurie-15 pounds lost and counting!"
-Dr. Letitia Wright, host, The Wright Place TV Show
"I've lost about 15 pounds. Lose the Lies Lose the Weight reminded me of the things I need to do. It was easy to understand and follow. Thank you Laurie, for taking the time and investing your energy in writing such a good book! I'll use it for years to come."
-Krista K. Rimel, Westminster, CO
"Lose the Lies, Lose the Weight has not only changed my life, but has put my entire family on course to living healthier, more fit lives."
-Sabrina Adams, publisher, Zoë Life Publishing
"I read Lose the Lies, Lose the Weight, followed the program, and already lost 10 pounds. If you want the 'real deal' on weight loss, read this book."
-Stacey Kannenberg, author, Let's Get Ready for Kindergarten
"Laurie Bell's combination of enthusiasm and personal knowledge helped me gain control of my life."
-Carmen Maurer, Dover, Ohio
"Laurie's book is amazing! Using a calorie counter book, like Laurie recommends, with regular exercise, made me finally get to my target weight. I recommend Lose the Lies Lose the Weight to anyone who is serious about getting in shape."
-Michelle A. Hanson, Westminster, CO
Lose the Lies, Lose the Weight provides excellent, practical, balanced advice for all ages. Frustrated dieters will benefit tremendously from this book by learning about the destructive, manipulative, nutrition, and exercise lies that sabotage success in weight loss.
- Suzanne Himka, R.D., C.S.C.S., sports nutrition consultant
"Lose the Lies, Lose the Weight is not 'another diet book.' It teaches you how to live the fitness lifestyle. This book will work for anyone and everyone who is really ready to stop looking for the quick fix!"
- Monica Brant, IFBB Pro Figure Competitor, IFBB Fitness Olympia Champion, and Cover Model
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