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6 Week Fat Loss Program
General
Beginner
Body
Plan Details
The 6 Week Fat Loss Program routine by flowerchildxxxx is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Who is this program for? 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! Warming Up 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. Reps, Sets and Rest 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. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Day 1
Cardio
Est. 122 min
1 exercise
Walking
1 Set
Day 2
Back and Triceps
Est. 100 min
10 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Kettlebell One-Arm Row
3 Sets x 20 Reps
Back Extension (Prone)
3 Sets
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Press (Close Grip)
3 Sets x 15 Reps
Medicine Ball Chest Throw (Supine)
3 Sets x 20 Reps
Plank
1 Set
Indoor Cycling
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Day 4
Glutes
Est. 139 min
12 exercises
Cable Pull Through
3 Sets x 8 Reps
Bridge
3 Sets
Plank
1 Set
Indoor Cycling
1 Set
Knee to Chest (Supine)
3 Sets x 15 Reps
Quadricep Stretch
3 Sets x 15 Reps
Weighted Side Bend
3 Sets x 15 Reps
Seated Glute Stretch
3 Sets x 15 Reps
Posterior Lower Leg Stretch
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Cable Pull Through
3 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Day 5
Chest and Biceps
Est. 98 min
13 exercises
Plank
1 Set
Dumbbell Tricep Extension
3 Sets x 15 Reps
Medicine Ball Chest Throw (Supine)
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dynamic Chest Stretch
3 Sets x 15 Reps
Dumbbell Fly (Stability Ball)
3 Sets x 15 Reps
Back Bend
3 Sets x 15 Reps
Plank
3 Sets
Day 7
Legs
Est. 117 min
12 exercises
Plank
1 Set
Machine Seated Leg Curl
3 Sets x 20 Reps
Prisoner Squat
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Hundreds
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
