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Exercise Program Jennifer Nicole Lee

Weekly Workout Exercise Plan
You workout with weights 4 days a week, and if you have some fat you need to blast, you add 2 days of cardio, no less than 25 minutes and no more than 45 minutes.

Below you will see a sample week. This is an outline that I highly suggest you follow and stick to, as with a solid plan, you won't be lost, you'll know what you are doing and what to do next, taking out all the guess work!

Sunday Off and Food Plan Prep
Monday Shoulders & Triceps
Tuesday Legs
Wednesday Cardio: 25 Minutes
Thursday Chest & Biceps
Friday Back
Saturday Cardio: 25 Minutes

Start every workout with a warm up. Warm up simply by walking in place, then moving side to side, and then picking up the intensity to say maybe jumping jacks, and then running in place. Aim for a warm up for at least for 5 minutes.

Here the detail
Monday
Shoulder Exercise - 3 sets, 8-12 reps
Triceps Exercise - 3 sets, 8-12 reps

Tuesday
Quads Exercise - 3 sets, 8-12 reps
Hamstrings Exercise - 3 sets, 8-12 reps
Calves Exercise - 3 sets, 8-12 reps

Wednesday
Cardio - 25 Minutes

Thursday
Chest Exercise - 3 sets, 8-12 reps
Biceps Exercise - 3 sets, 8-12 reps

Friday
Back Exercise - 3 sets, 8-12 reps

Saturday
Cardio - 25 Minutes

source:bodybuilding.com
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