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PFC
by Sumit
1 athletes joined
Program Description
Loose belly fat
Program Overview
Level
Intermediate
Goal
Bodyweight Fitness, Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
10 minutes
Created
Dec 31, 2023 12:48
Last Edited
May 07, 2024 10:37
down_app
Week 1
1 / 1 Weeks
Day 1
1
Push Up
3 Sets
15 Reps
2
Pull-Up (Band)
3 Sets
15 Reps
3
Burpee
3 Sets
15 Reps
4
Treadmill
1 Set
40 mins
5
Cycling
1 Set
20 mins
6
Plank
3 Sets
1 mins
Day 2
1
Push Up
3 Sets
15 Reps
2
Pull-Up (Band)
3 Sets
15 Reps
3
Burpee
3 Sets
15 Reps
4
Treadmill
1 Set
40 mins
5
Cycling
1 Set
20 mins
6
Plank
3 Sets
1 mins
Day 4
1
Bench Press (Dumbbell)
3 Sets
15 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
3
Overhead Extension (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Front Raise
3 Sets
15 Reps
6
Chest Fly (Dumbbell)
3 Sets
15 Reps
7
Skull Crusher
3 Sets
15 Reps
8
Treadmill
1 Set
15 mins
Day 3
1
Push Up
3 Sets
15 Reps
2
Pull-Up (Band)
3 Sets
15 Reps
3
Burpee
3 Sets
15 Reps
4
Treadmill
1 Set
40 mins
5
Cycling
1 Set
20 mins
6
Plank
3 Sets
1 mins
7
Treadmill
1 Set
15 mins
Day 5
1
Box Squat (Barbell)
3 Sets
15 Reps
2
Leg Extension
3 Sets
15 Reps
3
Leg Curl
3 Sets
15 Reps
4
Standing Calf Raise
3 Sets
15 Reps
5
Lying Leg Raise
3 Sets
15 Reps
6
Treadmill
1 Set
15 mins
Day 6
1
Lat Pulldown
3 Sets
15 Reps
2
Bicep Curl (Dumbbell)
3 Sets
15 Reps
3
Preacher Curl (Barbell)
3 Sets
15 Reps
4
Single Arm Row (Dumbbell)
3 Sets
15 Reps
5
Hammer Curl
3 Sets
15 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
7
Treadmill
1 Set
15 mins