12 week exercise schedule for 10-12 kgs weight loss.

Add Life Gym

12 week exercise routine for 8 - 10 kg weight loss

WEEKS/DAYS	Mon	Tues	Wed	Thurs	Fri	Sat	Sunday
Week -1	Day 1 Cardio 30 minutes	Cardio 30 mins	Weights – Upper body	Cardio 30 mins	Weights - Lowerbody	Cardio 30 mins	Free day
Week -2	Cardio 40 minutes	Cardio 40 mins	Weights – Upper body	Cardio 40 mins	Weights - Lowerbody	Cardio 40 mins	Free day
Week -3	Cardio 40 minutes	Cardio 40 mins	Weights – Upper body	Cardio 40 mins	Weights - Lowerbody	Cardio 40 mins	Free day
Week -4	Cardio 45 minutes	Cardio 45 mins	Weights – Upper body	Cardio 45 mins	Weights - Lowerbody	Cardio 45 mins	Free day
Week -5	Cardio 45 minutes	Weights – Upper body	Cardio 45 mins	Weights - Lowerbody	Cardio 45 mins	Weights – Upper body	Free day
Week -6	Cardio 45 minutes	Weights – Lower body	Cardio 45 mins	Weights - Upper body	Cardio 45 mins	Weights – Lower body	Free day
Week -7	Cardio 45 minutes	Weights – Upper body	Cardio 45 mins	Weights - Lower body	Cardio 45 mins	Weights – Upper body	Free day
Week -8	Cardio 45 minutes	Weights – Lower body	Cardio 45 mins	Weights - Upper body	Cardio 45 mins	Weights – Lower body	Free day
Week -9	Cardio 50 minutes	Weights – Upper body	Cardio 50 mins	Weights - Lower body	Cardio 50 mins	Weights – Upper body	Free day
Week -10	Cardio 50 minutes	Weights – Lower body	Cardio 50 mins	Weights - Upper body	Cardio 50 mins	Weights – Lower body	Free day
Week -11	Cardio 50 minutes	Weights – Upper body	Cardio 50 mins	Weights - Lower body	Cardio 50 mins	Weights – Upper body	Free day
Week -12	Cardio 50 minutes	Weights – Lower body	Cardio 50 mins	Weights - Upper body	Cardio 50 mins	Weights – Lower body	Free day

UPPERBODY EXERCISE
1.	Warm up – 5 minutes.
2.	DB chest press – 20 x 2 sets.
	DB Incline bench flyes – 20 x 2 sets
	DB shoulder press – 20 x 2 sets
	DB Lateral raise – 20 x 2 sets
	Latpulldown – 20 x 2 sets
	Seated rowing – 20 x 2 sets
	DB shrugs – 20 x 2 sets
	DB biceps curl – 20 x 2 sets
	DB triceps extension - 20 x 2 sets
	DB wrist curl – 20 x 2 sets
3.	Stretches for upper body, hold for 15-30 seconds (once).

LOWER BODY EXERCISE
1.	Warm up – 5 minutes.
2.	Barbell squat – 20 x 2 sets.
	DB split squats – 20 x 2 sets
	Wide squats – 20 x 2 sets
	Floor hip extension – 20 x 2 sets
	Stiffed leg deadlift – 20 x 2 sets
	DB calf raise – 20 x 2 sets
	CORE -
	AB curl – 15 x 2 sets
	Reverse curl – 15 x 2 sets
	Lower back extension – 20 x 2 sets
3.	Stretches for lower body, hold for 15-30 seconds (once).