6 Week Fat Loss Program

Workout Name : 6 Week Fat Loss Program

Shared By : JefitTeam VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 476 / 8167

Average Rating

61

Based upon 15 vote(s)

 

Description

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!

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Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 8 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 15 3 Progress Chart

Cardio

Recumbent Bike Recumbent Bike 45 min - - Progress Chart
Wednesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 90 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 90 sec 15 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 3 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 3 Progress Chart

Cardio

Step Machine Step Machine 30 min - - Progress Chart
ANY Light Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 45 min - - Progress Chart