Atigetfit - JEFIT

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Atigetfit - JEFIT

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Atigetfit

Cutting

Intermediate

Dumbbell

Plan Details

The Atigetfit routine by Atiyya is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Basic routine

Routine detail

Mon

Chest and Triceps

Est. 60 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Any

Shoulder

Est. 58 min

7 exercises

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 15 Reps

Any

arms

Est. 76 min

8 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 30 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 30 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

3 Sets x 30 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 15 Reps

Any

Back

Est. 58 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 15 Reps

Any

abs

Est. 35 min

5 exercises

Decline Crunch Demonstration

Decline Crunch

3 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 15 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Any

Legs

Est. 86 min

9 exercises

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Barbell Step-Up Demonstration

Barbell Step-Up

3 Sets x 24 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 15 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 24 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps