Jefit

Discover

Progress

Workouts

Exercises

Settings

Loading...
Frequent Fryer banner

Frequent Fryer

Cutting

Intermediate

Machine strength

Plan Details

The Frequent Fryer routine by buffgim is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Chest, Back, Shoulders, Traps, Abs

Est. 96 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 17 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 17 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 11 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 11 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 11 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 7 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 7 Reps

Tue

Quads, Hamstrings, Triceps, Biceps, Calves

Est. 88 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 7 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 7 Reps

Romanian Deadlift Demonstration

Romanian Deadlift

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 11 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 11 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 17 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 17 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 7 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 7 Reps

Wed

Chest, Back, Shoulders, Traps, Abs

Est. 98 min

9 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 17 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 17 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 11 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 11 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 7 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 7 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 7 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 17 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 17 Reps

Thu

Quads, Hamstrings, Triceps, Biceps, Calves

Est. 87 min

9 exercises

Barbell Curl Against an Incline Demonstration

Barbell Curl Against an Incline

3 Sets x 11 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 11 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 7 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 17 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 17 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 17 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 17 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 7 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 17 Reps

Fri

Chest, Back, Shoulders, Traps, Abs

Est. 91 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 11 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 11 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 7 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 7 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 17 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

4 Sets x 17 Reps

Smith Machine Behind-the-Back Shrug Demonstration

Smith Machine Behind-the-Back Shrug

4 Sets x 17 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Sat

Quads, Hamstrings, Triceps, Biceps, Calves

Est. 85 min

9 exercises

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

4 Sets x 11 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 11 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 11 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 7 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 7 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 17 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 17 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 11 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 11 Reps

Any

Cardio

Est. 47 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set

Featured plans for you

Try one of these professionally designed workout plans

Dumbbell Dominance: Shoulders & Armsbanner

Dumbbell Dominance: Shoulders & Arms

Total Body Forge: Phase 1banner

Total Body Forge: Phase 1

Next-Gen Machine & Dumbbell Strengthbanner

Next-Gen Machine & Dumbbell Strength

Total Iron DB Full Bodybanner

Total Iron DB Full Body

CoreLift Method: Efficient Full-Body Strengthbanner

CoreLift Method: Efficient Full-Body Strength

PrimeFit Full-Body 45banner

PrimeFit Full-Body 45

Bulletproof Core Programbanner

Bulletproof Core Program

Prime Strength 5×5banner

Prime Strength 5×5