2 weeks 6/7 workout days, beginner obese
Cutting
Beginner
Machine strength
Plan Details
The 2 weeks 6/7 workout days, beginner obese routine by valtord is a 14 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a routine I will do to try lose some weight over the next months.
Routine detail
Day 1
1-Lunes
16 exercises
Indoor Cycling
1 Set
Walking
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse T Bar Row
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Day 2
2-Martes
19 exercises
Indoor Cycling
1 Set
Walking
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 15 Reps
Dumbbell Seated Side Bend
3 Sets x 20 Reps
Bridge
3 Sets
Cable Leg Kickback
3 Sets x 12 Reps
Hip Adduction
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Front Raise Pullover
3 Sets x 15 Reps
Day 3
3-Miercoles
13 exercises
Indoor Cycling
1 Set
Walking
1 Set
Cable V-Bar Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Wrist Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Day 4
4-Jueves
15 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Crunch
3 Sets x 15 Reps
Barbell Side Bend
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Day 5
5-Viernes
17 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse T Bar Row
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Day 6
6-Sabado
11 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Cable V-Bar Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 7
7-Domingo
0 exercises
This day is empty
Day 8
8-Lunes
20 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bridge
3 Sets
Cable Leg Kickback
3 Sets x 12 Reps
Hip Adduction
3 Sets x 12 Reps
Hip Abduction
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Day 9
9-Martes
17 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Seated Twist
3 Sets x 20 Reps
Cable Seated Crunch
3 Sets x 15 Reps
Dumbbell Seated Side Bend
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Front Raise Pullover
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Day 10
10-Miercoles
14 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Cable V-Bar Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Day 11
11-Jueves
18 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Leg Slide
3 Sets x 15 Reps
Alternating Reach and Catch
3 Sets x 15 Reps
Lying Alternating Knee Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Ab Roll
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 15 Reps
Day 12
12-Viernes
18 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Machine Leg Press (Wide Stance)
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Exercise not found
Cable Hip Abduction
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Bridge
3 Sets
Cable Leg Kickback
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Reverse T Bar Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Day 13
13-Sabado
12 exercises
Indoor Cycling
1 Set
Walking
1 Set
Elliptical Training
1 Set
Cable V-Bar Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Standing Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Barbell Curl (Close Grip)
3 Sets x 15 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 12 Reps
Day 14
14-Domingo
0 exercises
This day is empty
