Workout Routines

Lose Fat in 6 Weeks with this Workout Routine

Follow this workout plan if your goal is to lose weight and get a more sculpted, leaner body.

Lose Fat in 6 Weeks with this Workout Routine
Patrik Giardino / Getty

Workout B: Full Body

Exercise Number

Exercise

Week 1 Sets/Reps

Week 2 Sets/Reps

Week 3 Sets/Reps

Week 4 Sets/Reps

Week 5
Sets/Reps

Week 6
Sets/Reps

A1

Conventional Deadlift

5 reps (10RM) for 6-min

5 reps (10RM) for 8-min

5 reps (10RM) for 10-min

5 reps (10RM) for 12-min

5 reps (10RM) for 14-min

5 reps (10RM) for 15-min

A2

Chest Supported Dumbbell Row

5 reps (10RM) for 6-min

5 reps (10RM) for 8-min

5 reps (10RM) for 10-min

5 reps (10RM) for 12-min

5 reps (10RM) for 14-min

5 reps (10RM) for 15-min

B1

Bulgarian Split Squat

5 reps/L/R (10RM) for 6-min

5 reps/L/R (10RM) for 8-min

5 reps/L/R (10RM) for 10-min

5 reps/L/R (10RM) for 12-min

5 reps/L/R

(10RM) for 14-min

5 reps/L/R (10RM) for 15-min

B2

Single Arm Dumbbell Overhead Press

5 reps/L/R (10RM) for 6-min

5 reps/L/R (10RM) for 8-min

5 reps/L/R (10RM) for 10-min

5 reps/L/R (10RM) for 12-min

5 reps/L/R

(10RM) for 14-min

5 reps/L/R (10RM) for 15-min

C

Barbell Complex*

3x6/

exercise

3x8/

exercise

3x6/

exercise**

3x8/

exercise**

3x6/

exercise***

3x8/

exercise***

D

Inverted Suspension Row

100 as fast as possible

100 as fast as possible

100 as fast as possible

100 as fast as possible

100 as fast as possible

100 as fast as possible

*Barbell Complex = Romanian Deadlift, Hang Clean to Thruster (squat to press), Good Morning
**add 5-10lb to the weight used the week prior
***add 5-10lb to the weight used the week prior

See next page for Cardio Workouts >>

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