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6 Week Fat Loss Program
General
Beginner
Machine strength
Plan Details
The 6 Week Fat Loss Program routine by JefitTeam is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
<b>Who is this program for?</b> This program focuses on doing cardio in each workout while maintaining strength with compound exercises. We're not going to pretend that this program is magic, you're still going to have to watch your diet for the most effective way to reach your goals! <b>Warming Up</b> Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. <b>Reps, Sets and Rest</b> There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.
Routine detail
Mon
Chest and Triceps
Est. 44 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Recumbent Bike
1 Set
Wed
Back and Biceps
Est. 51 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Fri
Legs
Est. 49 min
5 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Step Machine
1 Set
Any
Light Cardio
Est. 22 min
1 exercise
Walking
1 Set
