pat workout 1 - JEFIT

Discover

Progress

Workouts

Exercises

Settings

Loading...

pat workout 1 - JEFIT

pat workout 1 banner

pat workout 1

Cutting

Advanced

None

Plan Details

The pat workout 1 routine by Cliftpat is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Chest

Est. 31 min

6 exercises

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets

Machine Fly Demonstration

Machine Fly

3 Sets

Tue

Legs

Est. 39 min

7 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets

Hack Squat Demonstration

Hack Squat

4 Sets

Machine Leg Press Demonstration

Machine Leg Press

4 Sets

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets

Donkey Calf Raise Demonstration

Donkey Calf Raise

4 Sets

Thu

Biceps/triceps

Est. 58 min

11 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets

Michigans Demonstration

Michigans

3 Sets

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

3 Sets

Barbell Curl Demonstration

Barbell Curl

4 Sets

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets

Dip Demonstration

Dip

3 Sets

Fri

Back/shoulders

Est. 54 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets

Cable Seated Row Demonstration

Cable Seated Row

4 Sets

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets

Barbell Shrug Demonstration

Barbell Shrug

4 Sets

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets

Back Hyperextension Demonstration

Back Hyperextension

3 Sets

Sat

Cardio

Est. 62 min

1 exercise

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Gen. Cardio/abs 3 times a week

Est. 140 min

5 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Crunch Demonstration

Crunch

4 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets

Bench Leg Pull-In Demonstration

Bench Leg Pull-In

4 Sets

Stationary Bike Demonstration

Stationary Bike

1 Set

Featured plans for you

Try one of these professionally designed workout plans

Deloading Strength Phase (1-Week)banner

Deloading Strength Phase (1-Week)

Compound Exercise Programbanner

Compound Exercise Program

Muscle Imbalance Prevention Planbanner

Muscle Imbalance Prevention Plan

Full Body Workout: DB Onlybanner

Full Body Workout: DB Only

Strong at Home 3banner

Strong at Home 3

Dumbbell Strength Training Planbanner

Dumbbell Strength Training Plan

Jefit Full Body Split Programbanner

Jefit Full Body Split Program

Strong, Sculpted Abs 2banner

Strong, Sculpted Abs 2