Robbie's Lean Routine

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RATING: 83 (FROM 5 JEFIT MEMBERS)

2 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Lose Body Fat while gaining lean muscle. This is designed to be a 3 day split total body workout. In other words, you do each workout twice per week for 6 days.

Monday
Monday
Tuesday
Wednesday

Cardio, Chest, and Triceps 14 exercises, 2 hrs 45 mins

Elliptical Training	0x0 reps	rest: 5s
Leverage Chest Press	5x20 reps	rest: 0s
Push-Up	5x15 reps	rest: 45s
Treadmill Running	0x0 reps	rest: 5s
Leverage Incline Chest Press	4x20 reps	rest: 0s
Dumbbell Incline Fly	4x20 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 5s
Smith Machine Decline Bench Press	3x20 reps	rest: 0s
Dumbbell Decline Bench Press	3x20 reps	rest: 45s
Jump Rope	0x0 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 45s
Cable High Pulley Tricep Extension	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 45s

Cardio, Chest, and Triceps 14 exercises, 2 hrs 45 mins

Elliptical Training	0x0 reps	rest: 5s
Leverage Chest Press	5x20 reps	rest: 0s
Push-Up	5x15 reps	rest: 45s
Treadmill Running	0x0 reps	rest: 5s
Leverage Incline Chest Press	4x20 reps	rest: 0s
Dumbbell Incline Fly	4x20 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 5s
Smith Machine Decline Bench Press	3x20 reps	rest: 0s
Dumbbell Decline Bench Press	3x20 reps	rest: 45s
Jump Rope	0x0 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 45s
Cable High Pulley Tricep Extension	4x8 reps	rest: 45s
Cable Shoulder Extension	4x8 reps	rest: 45s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 45s

Cardio, Back, and Biceps 14 exercises, 1 hr 46 mins

Elliptical Training	0x0 reps	rest: 5s
Pull-Up	5x reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x15 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	5x15 reps	rest: 45s
Treadmill Running	0x0 reps	rest: 5s
Dumbbell Bent-Over Row	4x15 reps	rest: 0s
Cable Seated Row	4x15 reps	rest: 45s
Machine Assisted Pull-Up	5x20 reps	rest: 45s
Elliptical Training	0x0 reps	rest: 5s
Cable Dual Overhead Curl	4x8 reps	rest: 30s
Cable Rope Hammer Curl	4x8 reps	rest: 30s
Dumbbell Incline Alternating Hammer Curl	3x8 reps	rest: 60s
Jump Rope	0x0 reps	rest: 5s
EZ Bar Curl	3x8 reps	rest: 60s

Cardio, Legs, and Shoulders 14 exercises, 1 hr 54 mins

Elliptical Training	0x0 reps	rest: 5s
Barbell Deep Squat	5x12 reps	rest: 60s
Dumbbell Lunge	4x20 reps	rest: 0s
Kettlebell Goblet Squat	4x15 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 5s
Machine Seated Leg Curl	4x15 reps	rest: 0s
Machine Leg Extension	4x15 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 5s
Smith Machine Reverse Calf Raise	5x20 reps	rest: 30s
Dumbbell Seated Arnold Press	5x8 reps	rest: 45s
Treadmill Running	0x0 reps	rest: 5s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 0s
Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 45s
Smith Machine Shrug	5x12 reps	rest: 45s