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6-Week Weight Loss Program
General
Advanced
Barbell
Plan Details
The 6-Week Weight Loss Program routine by mav720228 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
6-Week Weight Loss Program 47 years old Start Date: 06/21/2015 Current Weight: 301.8lbs BMI: 37.7 End Date: 08/01/2015 Target Weight: 283.8lbs BMI: 35.5
Routine detail
Day 1
Sunday - Strength & Cardio - Biceps
Est. 133 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
Monday - Strength & Cardio - Back/Shoulders
Est. 104 min
7 exercises
Barbell Military Press (Seated)
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 3
Tuesday - No Workout
Est. 0 min
0 exercises
This day is empty
Day 4
Wednesday - Strength & Cardio - Triceps
Est. 123 min
5 exercises
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Barbell Rear Tricep Extension
4 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 5
Thursday - Strength & Cardio - Abs/Forearms
Est. 67 min
4 exercises
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 25 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 25 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 50 Reps
Recumbent Bike
1 Set
Day 6
Cardio
Est. 92 min
1 exercise
Running
1 Set
Day 7
Saturday - Strength & Cardio - Chest
Est. 122 min
8 exercises
Elevated Push-Up
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Air Bike
2 Sets x 100 Reps
Bench Crunch
2 Sets x 50 Reps
Treadmill Running
1 Set
