Advanced Workout Planner

JefitTeam

Mar 20th 2023

Workout Plan Name

Workout Focus

Experience Level

Day Tag Type

Description

This is an advanced cutting routine designed to help individuals increase their workout heart rate intensity and metabolic rate. This, in turn, will help to stimulate fat loss.

In this advanced routine you will be working out 6 to 7 days a week for short-term fat loss and long-term becoming more lean.

This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss and an eventual increase in strength.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build your major muscle groups.

Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body

You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive.

Cardio in the beginning of the workout day should be performed as a warm-up to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss.

*** Note :

As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate.

You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability.

For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.

102481	Cardio	Elliptical Training
102482	Upper Legs	Bodyweight Lunge
102484	Upper Legs	Rear Bodyweight Lunge
102485	Upper Legs	Freehand Jump Squat
102486	Lower Legs	Bodyweight Standing Calf Raise
102487	Upper Legs	Prisoner Squat
102489	Abs	Crunches
102490	Abs	Wood Chops with Cable
102491	Abs	Hanging Leg Raise
102492	Cardio	Elliptical Training

102455	Cardio	Treadmill Running
102456	Chest	Dumbbell Bench Press
102457	Chest	Dumbbell Incline Bench Press
102458	Chest	Dumbbell Fly
102459	Chest	Dumbbell Incline Fly
102464	Cardio	Treadmill Running
102465	Cardio	Walking

102506	Cardio	Treadmill Running
102507	Upper Legs	Dumbbell Squat
102508	Shoulders	Standing Dumbbell Press
102509	Shoulders	Dumbbell Shoulder Press
102510	Biceps	Barbell Curl
102511	Triceps	Dumbbell Standing Triceps Extension
102512	Shoulders	Dumbbell Lateral Raise
102513	Biceps	Close Grip Preacher Curl
102514	Triceps	Chest Dip
102515	Abs	Oblique Crunches
102516	Abs	Reverse Crunch
102517	Abs	Plank
102518	Cardio	Treadmill Running

102437	Cardio	Rowing
102439	Back	Wide Grip Lat Pulldown
102440	Back	Cable Seated Row
102441	Back	Back Extensions - Hyperextensions
102442	Back	Pull Ups
102443	Abs	Hanging Leg Raise
102444	Abs	Crunches
102446	Abs	Wood Chops with Cable
102438	Cardio	Rowing