Exercise Plan to Lose More Fat

1st Exercise: (Buttocks and Quads)      

Squats with 25 pound Dumbbell held chest level

5 sets of 12 reps

2nd Exercise: (Calves)                           

Calve raises with 20 pound weight plate across lap

5 sets of 12 reps

3rd Exercise: (Abs)                                  

6 inch leg lifts, flat on back

10 reps 30 seconds each

4th Exercise: (neck and back)                  

Shoulder shrugs with 25 pound straight bar

5 sets of 12 reps

5th Exercise: (Triceps)                                 

Tricep extensions with 20 pound dumbbell

5 sets of 12 reps      keep elbows close to head

6th Exercise: (Biceps)                                    

25 pound curls

5 sets of 12 reps

7th Exercise: (Chest)                                

Incline bench press   Medium weight dont max out

5 sets of 12 reps

8th Exercise: (Chest)                                

Decline bench press   Medium weight dont max out

5 sets of 12 reps

Final Exercise: (Heart)                             

10 minute run,   2 minute walk

These exercise can quickly tone your body if done correctly and routinely.  Make a weekly schedule, and give yourself at least one day off.