There is a weight loss video on YouTube that has Helped me lose 10 pounds in it's 7 days challenge. Try it out and witness the change

Where

A 7-day workout schedule can be effective for you if you have built up to being able to work out seven days a week and enjoy working out and going to the gym. However, not everyone can or should exercise every day. You will engage in four strength-training sessions, two aerobic exercises, and one mobility exercise each week. The plan's weightlifting component is built on an upper-lower split. The weekly schedule will appear as follows:

Day 1: Strength-focused upper body workout
Day 2: Lower Body Exercise (Strength-Related)
Day 3: Cardio
Day 4: Upper Body Workout (With an Eye on Hypertrophy)
Day 5: Lower Body Workout with an Emphasis on Hypertrophy
Day 6: Cardio
Day 7: Mobility Workout

Doubtful that a "make up" plate will happen. Sorry Bruce.

However, going forward, you can be rest assured that there will be a plate made for ED DAY
Dennis grandson is awesome