Loading...
From Fat to Fit (3-Month Plan)
Cutting
Advanced
Dumbbell
Plan Details
The From Fat to Fit (3-Month Plan) routine by JefitTeam is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
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.
Routine detail
Mon
Legs and Abs
Est. 73 min
10 exercises
Elliptical Training
1 Set
Bodyweight Lunge
3 Sets x 6 Reps
Bodyweight Rear Lunge
3 Sets x 6 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Prisoner Squat
3 Sets x 12 Reps
Crunch
3 Sets x 15 Reps
Cable Wood Chop
3 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Elliptical Training
1 Set
Tue
Cardio & Chest
Est. 63 min
7 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Wed
Arms and Abs
Est. 96 min
13 exercises
Treadmill Running
1 Set
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Plank
3 Sets
Treadmill Running
1 Set
Thu
Cardio & Back
Est. 63 min
9 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 18 Reps
Crunch
2 Sets x 18 Reps
Cable Wood Chop
2 Sets x 18 Reps
Rowing
1 Set
Fri
Legs and Abs
Est. 58 min
9 exercises
Elliptical Training
1 Set
Bodyweight Rear Lunge
2 Sets x 10 Reps
Jump Squat
3 Sets x 5 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Prisoner Squat
2 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 15 Reps
Crunch
2 Sets x 15 Reps
Cable Wood Chop
2 Sets x 15 Reps
Elliptical Training
1 Set
Sat
Chest and Abs
Est. 87 min
12 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Treadmill Running
1 Set
Walking
1 Set
Assisted Hyperextension
2 Sets x 10 Reps
Sun
Full Body
Est. 89 min
12 exercises
Treadmill Running
1 Set
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Oblique Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Treadmill Running
1 Set
