Lose Weight & Get Ripped Plan
General
Beginner
Dumbbell
Plan Details
The Lose Weight & Get Ripped Plan routine by JefitTeam is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 30-day beginner, plan that features Jefit's 6-day training routine. The goal is to follow this plan each week over the course of the next 4-weeks. The plan is designed to ignite weight loss through strength training and cardio exercise. You will need to perform 4 strength and 2 cardio sessions each week. Exercise sessions should take you between 35 and 75 minutes depending on the session. The big piece of this, however, is done in the kitchen. Eating healthy over the next 30-days coupled with this plan offers a safe, effective way to lose weight and start the journey to get that ripped body you have been looking for. The one important concept we want you to follow is to begin limiting added sugar each day. Men, should consume no more than 38 grams a day while women check in at 25 grams a day. How do you do this? Apps like LoseIt or MyFitnessplan can help. Keep a food diary, tracking the amount of grams of added sugar in the foods and drinks you have each day. Slowly lower than number each day. Start reading food labels on everything that you eat. Day 1: Upper Body Strength Day 2: Lower Body Strength Day 3: Cardio Day 4: Upper Body Strength Day 5: Lower Body Strength Day 6: Cardio Day 7: Rest Day Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Upper Body Strength
Est. 74 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Inverted Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12,10,8 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Curl
3 Sets x 12,10,8 Reps
Dip
3 Sets x 10,8,6 Reps
Plank
1 Set
Day 2
Lower Body Strength
Est. 42 min
5 exercises
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Dumbbell Bench Squat
3 Sets x 12,10,8 Reps
Dumbbell Lunge
2 Sets x 10,8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Day 3
Cardio Day
Est. 46 min
3 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
Day 4
Upper Body Strength
Est. 70 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Inverted Row
3 Sets x 10,8,6 Reps
Barbell Bench Press
3 Sets x 10,8,8 Reps
Push-Up
3 Sets x 15,12,10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Plank
1 Set
Day 5
Lower Body Strength
Est. 31 min
5 exercises
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
World's Greatest Stretch
1 Set
Day 6
Cardio Day
Est. 58 min
3 exercises
Walking
1 Set
Running
1 Set
Walking
1 Set
