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

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Push Up

3

15 reps

-

2

Pull-Up (Band)

3

15 reps

-

3

Burpee

3

15 reps

-

4

Treadmill

1

40 mins

-

5

Cycling

1

20 mins

-

6

Plank

3

1 mins

-

Day 2

1

Push Up

3

15 reps

-

2

Pull-Up (Band)

3

15 reps

-

3

Burpee

3

15 reps

-

4

Treadmill

1

40 mins

-

5

Cycling

1

20 mins

-

6

Plank

3

1 mins

-

Day 3

1

Push Up

3

15 reps

-

2

Pull-Up (Band)

3

15 reps

-

3

Burpee

3

15 reps

-

4

Treadmill

1

40 mins

-

5

Cycling

1

20 mins

-

6

Plank

3

1 mins

-

7

Treadmill

1

15 mins

-

Day 4

1

Bench Press (Dumbbell)

3

15 reps

-

2

Incline Bench Press (Dumbbell)

3

15 reps

-

3

Overhead Extension (Dumbbell)

3

15 reps

-

4

Lateral Raise (Dumbbell)

3

15 reps

-

5

Front Raise

3

15 reps

-

6

Chest Fly (Dumbbell)

3

15 reps

-

7

Skull Crusher

3

15 reps

-

8

Treadmill

1

15 mins

-

Day 5

1

Box Squat (Barbell)

3

15 reps

-

2

Leg Extension

3

15 reps

-

3

Leg Curl

3

15 reps

-

4

Standing Calf Raise

3

15 reps

-

5

Lying Leg Raise

3

15 reps

-

6

Treadmill

1

15 mins

-

Day 6

1

Lat Pulldown

3

15 reps

-

2

Bicep Curl (Dumbbell)

3

15 reps

-

3

Preacher Curl (Barbell)

3

15 reps

-

4

Single Arm Row (Dumbbell)

3

15 reps

-

5

Hammer Curl

3

15 reps

-

6

V-Handle Tricep Pushdown (Cable)

3

15 reps

-

7

Treadmill

1

15 mins

-

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

-