6-Week Weight Loss Program - JEFIT

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6-Week Weight Loss Program - JEFIT

6-Week Weight Loss Program banner

6-Week Weight Loss Program

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General

Advanced

Barbell

Plan Details

The 6-Week Weight Loss Program routine by DaveRiley4 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 - No Workout

Est. 0 min

0 exercises

This day is empty

Day 2

Monday - Strength & Cardio - Biceps

Est. 134 min

6 exercises

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Dumbbell One-Arm Hammer Curl Demonstration

Dumbbell One-Arm Hammer Curl

4 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

Tuesday - Strength & Cardio - Back/Shoulders

Est. 104 min

7 exercises

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

3 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Rotational Row Demonstration

Dumbbell Rotational Row

3 Sets x 10 Reps

Dumbbell Bent-Over Row (Palm in) Demonstration

Dumbbell Bent-Over Row (Palm in)

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 4

Wednesday - Strength & Cardio - Triceps

Est. 123 min

5 exercises

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets x 10 Reps

Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension

4 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 10 Reps

Dumbbell Seated Bent-Over One-Arm Tricep Extension Demonstration

Dumbbell Seated Bent-Over One-Arm Tricep Extension

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 5

Thursday - Strength & Cardio - Abs/Forearms

Est. 67 min

4 exercises

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 25 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 25 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

2 Sets x 50 Reps

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Day 6

Friday - Cardio

Est. 92 min

1 exercise

Running Demonstration

Running

1 Set

Day 7

Saturday - Strength & Cardio - Chest

Est. 122 min

8 exercises

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Air Bike Demonstration

Air Bike

2 Sets x 100 Reps

Bench Crunch Demonstration

Bench Crunch

2 Sets x 50 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set