Hitting it HARD - JEFIT

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Hitting it HARD - JEFIT

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Hitting it HARD

Cutting

Advanced

Machine strength

Plan Details

The Hitting it HARD routine is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

increase strength and muscle mass. Working Legs twice a week!

Routine detail

Day 1

Chest

Est. 59 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 12 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

4 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

4 Sets x 12 Reps

Day 2

Leg Day

Est. 76 min

8 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 12 Reps

Machine Seated Single-Leg Calf Raise Demonstration

Machine Seated Single-Leg Calf Raise

4 Sets x 12 Reps

Day 3

Shoulders & Tri's

Est. 114 min

12 exercises

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

4 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Dumbbell Tricep Kickback with Stork Stance Demonstration

Dumbbell Tricep Kickback with Stork Stance

4 Sets x 12 Reps

Dumbbell Front Incline Raise Demonstration

Dumbbell Front Incline Raise

4 Sets x 12 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Day 4

Back & Biceps

Est. 127 min

13 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 12 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 12 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12 Reps

Day 5

Leg Day 2

Est. 156 min

18 exercises

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Barbell Step-Up Demonstration

Barbell Step-Up

4 Sets x 12 Reps

Gregorian Lunges on Smith Mach. Demonstration

Gregorian Lunges on Smith Mach.

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

V - Squat Machine Demonstration

V - Squat Machine

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Mountain Climber Demonstration

Mountain Climber

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

calf machine Demonstration

calf machine

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps