Advanced Routine - JEFIT

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Advanced Routine - JEFIT

Advanced Routine banner

Advanced Routine

Cutting

Advanced

Machine strength

Plan Details

The Advanced Routine routine by Daningino is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Emphasis on Endurance and Hypertrophy.

Routine detail

Mon

Chest, Abs, Cardio

Est. 71 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15,12,8,8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12,10,8,8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets x 15 Reps

Rowing Demonstration

Rowing

1 Set

Tue

Back, Calves, Cardio

Est. 62 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15,12,8,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15,12,8,8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12,10,8,8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 15,12,10,10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Legs, Abs, Cardio

Est. 63 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12,10,8,8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

2 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12,10,8,8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 8 Reps

Rowing Demonstration

Rowing

1 Set

Thu

Shoulders, Calves, Cardio

Est. 65 min

9 exercises

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 15,12,10,10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 15,12,8,8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12,10,8,8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Biceps, Triceps, Calves

Est. 69 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8,6,4,4 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 15,12,8,8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12,10,8,8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 15,12,12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12,10,8,8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15,12,10,10 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 8 Reps

Sat

Rest

Est. 0 min

0 exercises

This day is empty

Sun

Rest

Est. 0 min

0 exercises

This day is empty