Our seven day weight losing workout on facebook page was well received and we thought it would be better if we go into detail and help you to #loseweight with Eser Marketing. We are happy to present our customers 6 day cutting routine to #workout each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Follow the workout schedule for cardio schedule to go with this workout.
Important things to remember before start your workout
- Stretch before starting a workout. A little warm-up like running on a treadmill or using a rowing machine or skipping will prepare your body for the workout.
- If you are suffering from any medical condition such as high blood pressure or a heart disease, get an advice from a doctor before you start your exercise regime
- Hydrate yourself while you exercise. Drinking plenty of fluids will help your body to function properly during the exercises and prevent dehydration
Beat the Monday blues with working your #legs!
Don’t forget to do stretching and warm-ups before working out.
Leg Extensions – 3 sets 12 reps
The exercise consists of bending the leg at the knee and extending the legs, then lowering them back to the original position.
Hack Squat – 4 sets 12-15 reps
It’s very similar to the sissy squat, as it builds and puts a lot of stress on your front quads and your hamstrings evenly. The hack squat machine provides the balance, stability and offers support and protection to your lower back that the free weight standing squat rack does not. It also allows you to take a much narrower stance when performing the movement without the complications of being unbalanced.
Wide Stance Barbell Squat – 3 sets 12 reps
Wide-stance squats are the norm among geared power lifters, but there are things that must be considered when using this stance. If you are beginner, start with a lower weight and gradually increase for higher weights. Also keep your back straight during the squat.
Dumbbell Lunges – 3 sets 12 reps
Dumbbells provide an array of exercise variations. The dumbbell lunge is a single-leg strength exercise that increases strength in the quads, hamstrings, and gluts. The exercise also improves core stability and develops lower body speed. Again start with a lower weight and work your way up for a greater resistance.
Leg Press – 4 sets 12 reps
The quadriceps (quads, frontal thigh muscle), hamstrings and gluteus maximus (glutes) are specifically targeted, while the hip and torso muscles are incorporated for stabilization and to assist the primary muscles. This resistance workout will help you to strengthen your legs and improve metabolism.
Focus on your #hamstrings on Tuesday.
Work your calves and tone your legs using the #exercises. Start on a lower level and progress gently!
Seated leg Curl – 4 sets 12 reps
The seated leg curl is an isolation exercise that targets the hamstring muscles. The exercise involves flexing the lower leg against resistance towards the buttocks. These exercise requires a seated leg curl machine or multi gym. Leg curls use less energy than squats so you can target a muscle group, in this case inner thighs and add more intensity and focus on toning your legs.
Romanian Deadlift – 3 sets 12 reps
One of the best exercises for hitting the glutes(butt) and hamstrings is the Romanian deadlift. This deadlift removes the knees from the equation, so the emphasis is all on the hamstrings and glutes. Be careful to keep your arms and back straight throughout the lift and chest high.
Standing Leg Curl – 4 sets 12-15 reps
The hamstrings are responsible for knee flexion – the action of bringing your heel up towards your butt. The lying leg curl adds resistance to this movement, and is therefore an effective way of directly targeting the hamstrings. An excellent way to tone your legs.
Lying Leg Curls – 3 sets 12 reps
When using either the seated or lying leg curl machine, the muscles on the back of the thigh will contract to bend your knee. Again this exercise will target and isolate your hamstrings. You can use a leg curl machine or cable assisted home gym for this routine.
Seated Calf Raise – 3 sets 12 reps
This movement is the best shaper of any calf movement. This gives the calves that wide look. It is not a great mass builder but it blasts both outer and inner head of the calves like no other. If you need to isolate and work on your calves, look no further than using a seated calf raise machine. Avoid using a heavy load to minimize the strain on knee joints.
Focus on your upper body on Wednesday
One-Arm Dumbbell Row – 3 sets 12 reps
The one-arm dumbbell row, when performed correctly, is one of the most versatile “bang for your buck” upper body exercises in your arsenal. The movement involves scapular retraction and depression, along with spinal extension and compression through the thoracolumbar region, and also acts as a core stabilization exercise through anti-rotation and anti-flexion. All you need is a workout bench and a set of dumbbells for this upper body workout.
Seated Cable Rows – 3 sets 12 reps
The seated cable row is an isolated exercise that targets the middle and upper back. This movement also improves shoulder muscle balance and corrects posture. Strengthening your back is vital for avoid back pains and improves flexibility. You need to use a cable assisted multi gym or a rower can provide the same effect while working your legs.
Concentration Curls – 4 sets 12-15 reps
Concentration curls are a great biceps workout for stimulating the muscle fibers on the peak of the biceps. You can fully isolate the biceps and maximize biceps stimulation. In addition, you can use this exercise for fixing symmetry issues, and can self-spot yourself as well by using the other hand to help you squeeze out a few more reps. Using a lower weight and higher reps will tone your arms and higher weights and short sets of reps will build muscle mass.
AB Crunch Machine – 4 sets 20-25 reps
An ab crunch machine can contribute to visible abs, provided you also burn your belly fat. The abdominal crunch machine works the muscles in your stomach, but it won’t make an impact on your fat tissue. However, if you’re looking to flatten your abs and stomach, you need to do more than just consistently use the abdominal crunch machine. Mix up little cardio with your workout for more visible results.
Hanging Leg Raise – 3 sets 12-15 reps
A workout with hanging leg raise yields many benefits to several muscle groups and to your overall strength. This an advanced exercise so proceed with caution. You can use various to reduce or maximize impact. This exercise affects all major ab muscles as well as the auxiliary muscles and obliques. Also this exercise will help to keep the proper posture of your spine.
Its all about chest#exercises on Thursday
Dumbbell Flyes – 3 sets 12 reps
Dumbbell flyes are an important part of any workout designed to train the chest. It helps to obtain a balanced appearance and function. When incorporated in correctly, flyes can definitely help you increase your dimensions and bring out muscle definition you haven’t seen before. You can increase or decrease incline to adjust resistance.
Incline Dumbbell Press – 4 sets 12-15 reps
The Incline Bench Press can be performed as a maximum effort exercise to develop strength, or as an assistance exercise to improve Bench Press performance or to build muscle. This challenges your upper body from a different angle, promoting strength gains in your upper chest and shoulders. Ideal for buildup strength.
Machine Bench Press – 3 sets 12 reps
Chest press machine allows you to work out your pecs without fear of a barbell crashing down onto you and causing serious injury. As you remain seated upright during the chest press, you can work out your chest muscles as hard as you like. This is also useful when squeezing out negative reps at the end of a chest workout too.
Push-Up with Feet Elevated – 3 sets 12 reps
Feet-elevated Push-Ups promote more activation in the serratus anterior than regular Push-Ups. In other words they work your ribs. Elevating the legs places more weight on smaller muscle groups of the shoulders and causes the abdominals to contract more. The added gravity also makes the exercise more challenging to perform.
Barbell bench Press – 3 sets 12 reps
The bench press is virtually unparalleled in its ability to target the chest muscles with heavy loads. It’s a fantastic exercise for increasing muscle growth and adding some real mass to your frame. When used with a quality weight lifting routine and bodybuilding diet, the bench press is one of the most effective upper body muscle mass builders out there.
Focus on your#triceps on Friday.
Seated Barbell Military Press – 3 sets 12 reps
Seated barbell military press works your whole shoulders, plus triceps and also traps. this one is even better to build that good looking rounded shape on your shoulders.
Front Dumbbell Raise – 3 sets 12 reps
Dumbbell front raises are a muscle-building move that targets your shoulders. Beyond increased muscle definition and looking better in a tank top, stronger shoulders can help improve your functional abilities, such as lifting a heavy object.
Lying Dumbbell Extensions – 3 sets 12 reps
The triceps extension is a single-joint exercise that targets the triceps and the muscles on the back of your upper arm. It gives the triceps extension exercise include its isolation effect, convenience and variety.
Triceps Dumbbell Kickback – 3 sets 12 reps
You can train triceps muscles with a move called the dumbbell kickback. it can help you build muscle and tone your arms.
Dips – Triceps Version – 3 sets 12 reps
Dips are intense and effective isolation exercises that help develop powerful and defined triceps. It is a compound push exercise with a small range of motion that primarily works your triceps but also engages your forearms, shoulders, chest and lower back.
Work your shoulders and back on the feel good Saturday
Seated Barbell Military Press – 3 sets 12 reps
Seated barbell military press works your whole shoulders, plus triceps and also traps. This one is even better to build that good looking rounded shape on your shoulders.
Seated Bent – over Rear – 3 sets 12 reps
Seated Bent – over Rear can be either performed as a part of warm-ups or after exercising the chest, shoulder and back muscles. These exercises are basically intended for small muscle groups.
Side Lateral Raise – 3 sets 12 reps
The dumbbell lateral raise enhances your physique’s appearance by creating size contrasts between your shoulders, waist and hips. The dumbbell lateral raise also works the muscles that support and stabilize your shoulders.
Front Dumbbell Raise – 4 sets 12-15 reps
Dumbbell front raises target your front or anterior region of the shoulders or deltoids and are commonly incorporated in an upper body weight training workout.
Leverage Shoulder Press – 3 sets 12 reps
An overhead press performed standing versus seated results in a lower 1 RM. The majority of overhead pressing exercises requiring the greatest stability (standing and/or with dumbbells) demonstrated greater neuromuscular activity in the deltoid muscles as compared to exercises performed seated and/or with a barbell.
You worked hard to#loseweight on six days!
Now relax and let your body do the trick for you. It is important to let your body heal and build over time as well as exercising. Weight loss workout credit goes to MP45