Ground zero - JEFIT

Ground zero - JEFIT

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Ground zero

Cutting

Beginner

Machine strength

Plan Details

The Ground zero routine by kahawalage is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

this is a 2 week program to get back into lifting

Routine detail

Mon

Chest

Est. 55 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline One Arm Hammer Press Demonstration

Dumbbell Incline One Arm Hammer Press

4 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Tue

Cardio

Est. 79 min

8 exercises

Machine Squat Demonstration

Machine Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Wed

Bicep and Tricep

Est. 89 min

10 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 10 Reps

Thu

Cardio

Est. 51 min

4 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Fri

Shoulders and Back

Est. 98 min

11 exercises

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

4 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

4 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 10 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 10 Reps

Smith Machine Bent-Over Row (Reverse Grip) Demonstration

Smith Machine Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 10 Reps