Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Best Workout Tracker

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bernadetteleibensperger

30 Day Shred. Guaranteed results!

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced

Tags :

Description

This routine is designed to build muscle definition and increase strength and flexibility while cutting body fat. Cardiovascular exercise in this routine is designed for people who need low-impact/high output cardio.

This routine has more reps per set so that you can focus on lifting lighter weight to increase your muscle endurance and definition without bulking up.

An extra day is added for use as a make-up day if you miss one. Simply complete a make-up workout and get back in the groove!

Guaranteed results in 30 days!

Monday

Chest and Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

60 sec

12

4

Progress Chart

Barbell Incline Bench Press

30 sec

8

3

Progress Chart

Tricep Machine

60 sec

12

4

Progress Chart

Dumbbell Incline Bench Press

60 sec

12

4

Progress Chart

Chest Dip

60 sec

12

4

Progress Chart

Butterfly

60 sec

12

4

Progress Chart

Triceps Pushdown - Rope

60 sec

12

4

Progress Chart

Deep Push Up

60 sec

12

4

Progress Chart

EZ Bar Lying Close-Grip Triceps Extension Behind the Head

60 sec

12

4

Progress Chart

Dumbbell Fly

60 sec

12

4

Progress Chart

Triceps Pushdown V-Bar

60 sec

12

4

Progress Chart

Elliptical Training

60 min

-

-

Progress Chart

Tuesday

Back and Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

30 sec

8

3

Progress Chart

Barbell Curl

60 sec

12

4

Progress Chart

Chin Up

60 sec

12

4

Progress Chart

Incline Dumbbell Curl

60 sec

12

4

Progress Chart

Close Grip Vertical Row

60 sec

12

4

Progress Chart

Dumbbell Concentration Curls

60 sec

12

4

Progress Chart

Reverse Pec-Deck

60 sec

12

4

Progress Chart

Machine Lat Pull Down

60 sec

12

4

Progress Chart

Close Grip Cable Curl

60 sec

12

4

Progress Chart

Back Extensions - Hyperextensions

60 sec

12

4

Progress Chart

Dumbbell Preacher Curl

60 sec

12

4

Progress Chart

The Line!!

60 sec

1

1

Progress Chart

Elliptical Training

60 min

-

-

Progress Chart

Wednesday

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

60 sec

8

3

Progress Chart

Dumbbell Lunges

60 sec

12

4

Progress Chart

Leg Press Machine

60 sec

12

4

Progress Chart

Leg Extensions

60 sec

12

4

Progress Chart

Seated Leg Curl

60 sec

12

4

Progress Chart

One Leg Floor Calf Raise

60 sec

24

4

Progress Chart

Seated Calf Raise

60 sec

24

4

Progress Chart

Standing Dumbbell Calf Raise

60 sec

24

4

Progress Chart

Bridge

60 sec

-

4

Progress Chart

Elliptical Training

60 min

-

-

Progress Chart

Kettlebell Goblet Squat

30 sec

8

3

Progress Chart

Thursday

Core Strength

Muscle

Exercise Name

Timer

Reps

Sets

Track

Decline Crunch

30 sec

12

4

Progress Chart

Plank

60 sec

-

4

Progress Chart

Machine Crunch

60 sec

12

4

Progress Chart

Machine Obliques

60 sec

12

4

Progress Chart

Side Bridge

60 sec

-

4

Progress Chart

Side Bend

60 sec

12

4

Progress Chart

Machine Knee-Ups

60 sec

12

4

Progress Chart

6 inches

60 sec

12

4

Progress Chart

Back Extension on Stability Ball

60 sec

12

4

Progress Chart

Low Back Stretch Prone Over Exercise Ball

60 sec

-

3

Progress Chart

Elliptical Training

60 min

-

-

Progress Chart

Friday

Shoulders and Forearms

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Raise

60 sec

12

4

Progress Chart

Alternate Standing Front Dumbbell Raises

60 sec

12

4

Progress Chart

Barbell Shoulder Press

60 sec

12

4

Progress Chart

Alternate Standing Dumbbell Lateral Raise

60 sec

12

4

Progress Chart

Elvis Shrug

60 sec

12

4

Progress Chart

Plate Pinch

60 sec

1

4

Progress Chart

Standing Alternate Dumbbell Reverse Curl

60 sec

12

4

Progress Chart

Wrist Roller

60 sec

12

4

Progress Chart

Palms Up Dumbbell Wrist Curl Over A Bench

60 sec

12

4

Progress Chart

Palms Down Dumbbell Wrist Curl Over A Bench

60 sec

12

4

Progress Chart

Elliptical Training

60 min

-

-

Progress Chart

Saturday

Cardio

Muscle

Exercise Name

Timer

Reps

Sets

Track

Elliptical Training

60 min

-

-

Progress Chart

Stationary Bike

60 min

-

-

Progress Chart

Sunday

Flexibility

Muscle

Exercise Name

Timer

Reps

Sets

Track

Hamstring Stretch

60 sec

-

4

Progress Chart

Leg-Up Hamstring Stretch

60 sec

-

4

Progress Chart

Kneeling Forearm Stretch

60 sec

-

4

Progress Chart

Middle Back Stretch

60 sec

-

4

Progress Chart

On Your Back Quad Stretch

60 sec

-

4

Progress Chart

Peroneals Stretch

60 sec

-

4

Progress Chart

Quad Stretch

60 sec

-

4

Progress Chart

Runner's Stretch

60 sec

-

4

Progress Chart

Seated Floor Hamstring Stretch

60 sec

-

4

Progress Chart

Shoulder Stretch

60 sec

-

4

Progress Chart

Spine Stretch

60 sec

-

4

Progress Chart

Tricep Stretch

60 sec

-

4

Progress Chart

Upper Back Stretch

60 sec

12

4

Progress Chart

Wide Leg Stretch

60 sec

-

4

Progress Chart

World's Greatest Stretch

60 sec

-

4

Progress Chart

Yoga

60 min

-

-

Progress Chart

ANY

Make Up Full Body Day

Muscle

Exercise Name

Timer

Reps

Sets

Track

Triceps Pushdown V-Bar

60 sec

12

4

Progress Chart

One Arm Dumbbell Preacher Curl

60 sec

12

4

Progress Chart

Seated Machine Row

60 sec

12

4

Progress Chart

Butt Machine

60 sec

12

4

Progress Chart

Calf Press On Leg Press

60 sec

12

4

Progress Chart

Dumbbell Lateral Raise

60 sec

12

4

Progress Chart

Barbell Bench Press

60 sec

12

4

Progress Chart

Wrist Roller

60 sec

12

4

Progress Chart

Machine Crunch

60 sec

12

4

Progress Chart

Dumbbell Lunges

60 sec

12

4

Progress Chart

Elliptical Training

60 min

-

-

Progress Chart