6 Days Fat Loss Workout
Cutting
Advanced
Machine strength
Plan Details
The 6 Days Fat Loss Workout routine by Shujaatzaidi is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Workout Description:- My intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes for cardio schedule to go with this workout........ Workout Notes:- This routine is performed on a 3 days on and 1 day off per week. A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session. Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime. 30 Seconds rest only between sets. Rep timing of 2-1-2 performed on each exercise 6 Day Workout Schedule This workout uses a rotating schedule that works in terms of days on and days off instead of lining up specific workouts with differnt days of the week (ie. Monday, Wednesday, Friday). The recommended schedule is as follows:........ * Day 1: Workout A - Chest and Triceps * Day 2: Workout A - Back and Biceps * Day 3: Workout A - Legs and Shoulders * Day 4: Rest * Day 5: Workout B - Chest and Triceps * Day 6: Workout B - Back and Biceps * Day 7: Workout B - Legs and Shoulders * Day 8: Rest * Day 9: Start back with Workout A - Chest and Triceps
Routine detail
Day 1
Workout-A Day#1: Chest & Triceps
Est. 80 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Day 2
Workout-A Day#2: Back & Biceps
Est. 52 min
6 exercises
Rear Pull-Up (Wide Grip)
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 3
Workout-A Day#3: Legs & Shoulders
Est. 100 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Smith Machine Upright Row
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Day 4
Rest Day#4
Est. 0 min
0 exercises
This day is empty
Day 5
Workout-B Day#5: Chest & Triceps
Est. 70 min
8 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Leg Raise with Hip Thrust
4 Sets x 20 Reps
Day 6
Workout-B Day#6: Back & Biceps
Est. 51 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Day 7
Workout-B Day#7: Legs & Shoulders
Est. 86 min
10 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Leg Raise with Hip Thrust
4 Sets x 20 Reps
