SPRING FAT MELTER: 6 WEEK FAT LOSS
WORKOUT SUMMARY
Main Goal
Toning and Sculpting
Workout Type
Strength Training
Fitness Level
Beginner
Program Duration
6 weeks
Days Per Week
3 days/ week, 6 days /week
Time Per Workout
45-60 mins
Equipment Required
Barbell, Bodyweight, Dumbbells, Kettle Bells, Machines
Target Gender
Other
Description:
If you're eager to kick off your journey to summer shredding and achieve quick and substantial fat loss, the "Spring Fat Melter" is your ideal workout program. This 6-week regimen focuses on super-setting resistance training with cardio exercises to maximize workout intensity and help you shed those extra pounds.
Who Is This Program For?
This workout program is tailored for beginners looking to lose fat quickly. It is an excellent choice for individuals seeking an efficient combination of resistance training and cardio exercises.
Prepare for a 6-week journey to a leaner, fitter you with the "Spring Fat Melter" program. This comprehensive plan offers an optimal balance of resistance training, cardio, and optional ab workouts, ensuring a complete and effective approach to fat loss. Get ready to make progress, break a sweat, and melt away the fat!
Day 1: Chest, Shoulders, and Triceps
| Exercise | Sets | Reps |
| Incline bench press | 3 | 10-12 |
| Burpees | 3 | 30-45 sec |
| Dumbbell Flys | 3 | 10-12 |
| Shadow boxing drill | 3 | 30-45 sec |
| Standing barbell press | 3 | 10-12 |
| Battle rope | 3 | 30-45 sec |
| Seated lateral raise | 3 | 10-12 |
| Kettlebell swings | 3 | 30-45 sec |
| Triceps rope push down | 3 | 10-12 |
| Running in Place | 3 | 30-45 sec |
Day 3: Legs
| Exercise | Sets | Reps |
| Goblet Squats | 3 | 10-12 |
| Step ups | 3 | 30-45 sec |
| Leg press | 3 | 10-12 |
| Jump rope | 3 | 30-45 sec |
| Stiff leg deadlift | 3 | 10-12 |
| Jumping Jacks | 3 | 30-45 sec |
| Lying leg curl | 3 | 10-12 |
| Mountain Climber | 3 | 30-45 sec |
| Seated Calf Raise | 3 | 10-12 |
| Stationery bike | 3 | 30-45 sec |
Day 5: Back, Rear Delts, Biceps
| Exercise | Sets | Reps |
| Pull Ups | 3 | 10-12 |
| Rowing machine | 3 | 30-45 sec |
| T- bar rows | 3 | 10-12 |
| Battle rope slams | 3 | 30-45 sec |
| Face pulley | 3 | 10-12 |
| Battle rope | 3 | 30-45 sec |
| Hammer Curl | 3 | 10-12 |
| Shadow boxing drill | 3 | 30-45 sec |
| Two arm cable row | 3 | 10-12 |
| Burpees | 3 | 30-45 sec |
Abs (Optional) Day -2,4,6
| Exercise | Sets | Reps |
| Lying Leg Raise | 3 | 15 |
| Bicycle Crunches | 3 | 15 |
| Plank | 3 | 15 |
