6 Week Fat Loss Program

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RATING: 56 (FROM 142 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Wednesday
Friday
ANY

Chest and Triceps 4 exercises, 44 mins

Barbell Bench Press	3x10 reps	rest: 120s
Dumbbell Shoulder Press	3x8 reps	rest: 90s
Cable One Arm Tricep Extension	3x15 reps	rest: 60s
Recumbent Bike	0x0 reps • 900m	rest: 45s

Back and Biceps 6 exercises, 51 mins

Barbell Deadlift	3x8 reps	rest: 120s
Seated Machine Row	3x10 reps	rest: 90s
Pull Ups	3x8 reps	rest: 90s
Barbell Shrug	3x15 reps	rest: 90s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Alternate Hammer Curl	3x12 reps	rest: 60s

Legs 5 exercises, 49 mins

Barbell Squat	3x10 reps	rest: 120s
Leg Extensions	3x12 reps	rest: 90s
Seated Leg Curl	3x12 reps	rest: 90s
Standing Calf Raises	3x15 reps	rest: 60s
Step Machine	0x0 reps • 720m	rest: 30s