I have received many emails with questions about a good training and cardio schedule that I decided to put one together. This is for anyone trying to lose some weight and look better! Try it out.
After my first article I received tons of email with questions about a good training schedule and questions about cardio; how and when to do it. So I decided to make a training schedule for everyone to follow if they want to lose body fat, gain muscle mass and improve their physical appearance (who doesn't?). Follow this training schedule for 2 weeks and start seeing the positive changes in your body!

This is the new training schedule you will be following for the next 2 weeks. After that, change the muscle groups you train on certain days around a bit to keep surprising your body, making sure it doesn't get accustomed to the training schedule and avoiding plateau.

Don't worry. I didn't make this training schedule for competitive bodybuilders, so it won't be too hard on you. You only need to go to the gym 4 times a week. That's 3 days off! Remember to train heavy, with weight that will allow you to finish the amount of reps you wish to do, and that force you to do less reps in the later sets or to drop the weight in order to finish the reps you wish to do (and do more reps with the decreased weight if you can).

Monday: Legs, calves
Tuesday: Training off
Wednesday: Back and biceps, abs
Thursday: Training off
Friday: Chest and triceps, abs
Saturday: Shoulders, calves
Sunday: Training off



Monday:


Directions:

Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves.

Suggestions:

Quads:
Leg extension (about 25 reps)
Seated or lying leg press (about 25 reps)
Lunges (about 15-20 steps per foot)
Regular / hack squat (about 20 reps)
Abductor & adductor (about 25 reps)


Hamstrings:
Seated leg curl (about 20 reps)
Standing 1 leg leg curl (about 20 reps)
Lying leg curls (about 20 reps)
Romanian deadlift (about 20 reps)

Calves:
Seated or standing calf raises (about 25 reps)



Wednesday:


Directions:

Choose 3 or 4 exercises that target the back
and 2-3 exercises for biceps.

Suggestions:

Back:
Wide grip lateral pull down behind the neck (about 15 reps)
Wide or narrow grip front lateral pull down (about 15 reps)
Machine row (about 15-20 reps)
Dumbbell row (about 15 reps per side)
Wide grip pull ups (about 15 reps)


Biceps:
EZ-Bar curls (about 12-15 reps)
Concentration curl (about 12-15 reps)
Preacher curl (about 12-15 reps)
Machine bicep curl (about 12-15 reps)
Alternate dumbbell curl (about 12-15 reps)
Rope curl (about 12-15 reps)
T-bar curl (about 12-15 reps)

Abs:
Stability ball (holding a weight) (about 20-25 reps)
Rope crunch (about 20-25 reps)
Hanging leg raise (about 15 reps)
Machine crunches for upper abs or preferably lower & upper abs (about 20-25 reps)



Friday:


Directions:

Choose 3-4 exercises that target the chest and 2-3 for triceps.

Suggestions:

Chest:
Incline or straight dumbbell fly (about 15 reps)
Incline or straight dumbbell chest press (about 15 reps)
Machine chest press (about 15 reps)
Incline or straight bench press (about 15-20 reps)
Pullover (about 15 reps)
Cable cross (about 20-25 reps)
Decline push ups (about 20-25 reps)


Triceps:
V-bar or rope press down (about 15 reps)
(One arm) triceps extension (about 15 reps per arm)
Machine triceps dip (about 15 reps)


Saturday:


Directions:

Choose 3-4 exercises that target the shoulders.

Suggestions:

Shoulders:
Dumbbell or barbell military press (about 15 reps)
Front lateral raises (about 15-20 reps)
Side lateral raises (about 15-20 reps)
Narrow or regular grip machine shoulder press (about 15 reps)
Seated bent over rear delt dumbbell flyes (about 20 reps)
Rear delt machine (about 20 reps)