Your workouts will consist of weight training and cardio. Weight training is to build muscles and burn fat, cardio is to speed up the fat burning process.

Don’t worry, you will not get bulky from weight training, the female bodybuilders you see on the TV all use testosterone to get that big, it’s extremely hard for you to get bulky despite how much you train and how good your diet is.

Weight training not only burns fat during the training sessions themselves, it has an “after-burn” effect which continues burning fat for hours. Plus, by increasing your muscles through weight training, you burn more fat just to maintain those muscles when you are not even in the gym. Therefore, weight training is going to take up a significant part of your workout program.

I’m not going to start you off on an intense workout program since you need to get used to going to the gym consistently first, and your body needs to be conditioned to doing workouts before you take on anything serious, otherwise you risk getting injured.

Your most important job during the workouts is injury prevention, since injuries can set you back for months, can be permanent, and you’re going to hate me because of them. That means, for every exercise that involves moderate or heavy weights, you add a warm-up set before doing any work sets. A warm-up set should use very light weights. If you feel pain during any exercise, stop immediately and avoid training that body part for the day. Make sure your forms are correct before doing any exercise with work-set level weights, look up the correct movement sequences online, especially for exercises that involve heavier weights, like squats, deadlifts and bench presses. Forms are of vital importance. Make sure to bring a water bottle to the gym, since you need to stay hydrated during workouts, this improves your performance and helps with injury prevention.

You train different body parts on different days to provide rest time to other body parts so that muscles can grow. Muscles do no grow during workouts, workouts cause minor tears in muscles, it is resting and eating that repair those tears to increase your muscles. So make sure you get at least 7 hours of sleep every night, and don’t put junk in your body. I’ll talk about your diet in another post.

Bodybuilding supplements like whey protein, creatine and pre-workouts are not needed as of yet. As you get more serious, you may want to throw them in to speed things up. I take about 8 different types of bodybuilding supplements myself, just to give you an idea.

Workouts can be done in the morning or after work, doesn’t make a difference. I do them in the morning, most people do them after work. Just don’t work out too close to bed time, you would have a harder time falling asleep than you already do.

I’m going to start you off on a 3-day-a-week workout plan just to condition your body for workouts, we can move on from this whenever you feel comfortable.

For each set, aim for around 8 reps, it can be a bit lower or higher, but no more than 12 and no lower than 5, unless otherwise instructed. I’m just going to put “8″ below to represent “around 8″.

Let me explain a bit about what 8 reps means. 8 reps means you select a weight with which after you do 8 reps you can’t do one more. E.g. if you can only curl a 15 kg dumbbell 8 times, that’s 8 reps. It doesn’t mean you are able to curl it 20 times yet you only curl it 8 times, you’d need a heavier weight in this case so you can stay with 8 reps.

I’m omitting the weights here since you need to choose the weights that are suitable for you. Remember, always start from a lower weight until you are comfortable doing the correct forms.

Don’t forget to add a warm-up set before all work sets. For squats, the warm-up set would be squatting with an empty barbell, or even your bodyweight.


* If you don’t know what the name of a certain exercise means, look it up. Gifs and videos are better than just pictures

* Rest time: 30 seconds – 1 minute between sets

* HIIT means High Intensity Interval Training – you do cardio with low resistance for x minutes then switch to high resistance for x minutes, then repeat. HIIT is superior than the traditional cardio where you keep a constant speed in that it burns more fat in a shorter period of time and it’s more beneficial to your heart health

* Try to follow the sequence of the exercises, e.g. HIIT should always go after weight training

* I initially put “Monday, Wednesday & Friday” as your workout days, but I changed it since I know you might want to go to clubs on Fridays. Feel free to move days around to better suit you


Zoey’s Workout Program

Tuesday - Legs

- Barbell Squat: 5 sets x 8 reps
- Bodyweight Glute Bridge: 5 sets x 15 – 20 reps
- Glute Kickback: 5 sets x 15 – 20 reps
- Side-Lying Leg Lift: 5 sets x 10 reps
lying side kick





- Lying (or Sitting) Leg Curl Machine: 5 sets x 8 reps

leg curl




- HIIT on an Elliptical or Stationary Bike: 20 – 30 minutes (low resistance for 3 minutes followed by high resistance for 1 minute. time is approximate, find ones that work best for you)


Thursday - Back, Chest & Core

- Bench Press: 5 sets x 8 reps
- Diamond Pushup: 5 sets x 8 reps
- Chest Flys with Dumbbells (or Machine): 5 sets x 8 reps
- Lat Pulldown: 5 sets x 8 reps
- Dumbbell (or Machine) Lat Row: 5 sets x 8 reps
- Double Crunch: 5 sets x 15 – 20 reps
- HIIT on an Elliptical or Stationary Bike: 20 – 30 minutes (low resistance for 3 minutes followed by high resistance for 1 minute. time is approximate, find ones that work best for you)


Sunday - Arms, Shoulders & Core

- Bicep Curl with Dumbbells: 5 sets x 8 reps
- Tricep Extension with a Dumbbell: 5 sets x 8 reps
- Shoulder Press with Dumbbells: 5 sets x 8 reps
- Side Lateral Raise with Dumbbells: 5 sets x 8 reps
- Double Crunch: 5 sets x 15 – 20 reps
- Medicine Ball Twist: 5 sets x 15 – 20 reps
- Plank: 4 sets



Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>