What Is Required

This is not the easiest workout plan in the world. But if you follow it faithfully you will see rapid results.

This is a weight training workout. Some women still have a fear that lifting weights will turn them into a hulk. Please, let's put that fear to rest.

Lifting weights will not turn any woman into a mass of muscle. Instead, lifting weights will turn you into a woman with a lean, long, luscious body with curves in all the right places.

How Long?

This workout will take just 20-30 minutes per session.

How Many Times Per Week?

This workout is to be done 3 times per week. You should not do weight training on

consecutive days. So this workout should either be done on a Monday –Wed – Friday

schedule or a Tue-Thur-Sat schedule.

How This Program Works

With this program, you are going to work each muscle group one time per week.

During the first workout session, you will work your biceps and back muscles.

During the second workout session, you will work you quadriceps (muscles on the

front of the thigh), hamstrings (muscles on the back of the thigh).

Finally, during the third workout session you will work your chest muscles, shoulder

muscles and triceps muscles (on the back of the arm).

You are going to pick one exercise for each muscle group (more on that in a minute).

And then you are going to do 8 sets of 8 reps per muscle group (again, more on this in a minute.)

What This Does

Using this volume of sets and reps will cause your body to create lactic acid. Lactic acid is what causes that "burning sensation" you feel inside your muscles when you work out. But lactic acid also triggers fat burning as well.

So not only will you be toning and tightening your muscles, but you'll also be burning fat and turning your body into a red-hot fat burning furnace.

Choosing The Exercises

As I've already mentioned, you need to select one exercise for each muscle group.

Here are all the muscle groups:

Bicep muscles

Back muscle

Quadricep muscles (front of leg)

Hamstring muscules (back of leg)

Chest muscles

Shoulder muscles

Triceps muscles (back of arm)

A Quick List

Here is a quick list of exercises that work for each muscle group:

Biceps: Standing dumbbell curl

Back: Pull-ups (assisted) or cable rows

Hamstrings: Lying leg curl

Quadriceps: Squats

Chest: Bench Press, Chest machine or push-ups

Shoulders: Seated dumbbell press or standing lateral raise

Triceps: Overheard dumbbell extension or dips.

Again, this is a just a list of example exercises. If you're not sure about an exercise, you can usually find pics and videos simply by "googling" the name of the exercise.

The 8 x 8 Workout Plan

In the golden days of Hollywood, this was the workout plan used to get stars in shape

fast. It's been said that 30 days on this plan will get a person in shape faster than any other method.

The plan is simple: You work out three times a week on non-consecutive days. On the

first day, you work your biceps and back. On the second day, your legs. And on the

third day, your chest, shoulders and triceps.

For each muscle group you will perform just one exercise. You will do 8 sets of that

exercise and you will perform 8 reps for each set.

Let's Walk Through An Example

Let's use biceps as an example. Let's say that the exercise you chose was the standing barbell curl (a basic biceps exercise good for shaping the upper arm).

You would choose a weight that you feel you can do 8 reps with. You should choose a

weight that's heavy enough so that the final few reps are difficult but not impossible.

Choosing too light of a weight makes this plan too easy. So you've selected your weight and now you will pick the weight up and perform 8 repetitions. (By the way, if you've never lifted weights before it's important to note that you breathe IN when lowering the weight and breathe OUT when lifting the weight).

Ok, so you've lifted the weight 8 times in a row. Now you set the weight down. That's

one set. (A set is a group of reps). Rest 10-15 seconds and perform another set of 8 reps.

Again, set the weight down and rest 10-15 seconds before performing another set.

You will continue to do this until you've performed 8 sets. Once you've done that, take a quick breather and then move on to the next muscle group.

Important note: By keeping the rest periods short (10-15 seconds) you burn more

calories and keep your body in a fat-burning state. Also, do NOT feel that you have to stick with the same weight for each set. You may choose 30lbs for the first few sets, then drop down to 25lbs for the middle sets and then finally 20lbs for the last set. The important thing is to pick a weight that you think you can get 8 reps with.

You would then repeat this procedure for your back exercise. Again, perform 8 sets of 8 reps. Once you've done that, you're finished for the day. 48 hours later, you'll do the leg workout in the same fashion. 8 sets of 8 reps for each muscle group. And then 48 hours after that you'll do 8 sets of 8 reps for your chest, shoulders and triceps.

60 Minutes A Week To A Hollywood Body

This workout should only take you about 20-25 minutes. The rest periods are kept short

so that you can run through this workout as fast as possible. Which means you only

have to devote about 60 minutes a week for resistance training.

But make no mistake, those 60 minutes you invest in this 8x8 workout program will pay

off in a big way. This workout program jacks up your metabolism, incinerates body fat

and results in shapely, toned muscles.

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