6 Week Training - JEFIT

6 Week Training - JEFIT

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6 Week Training

Cutting

Advanced

Machine strength

Plan Details

The 6 Week Training routine by trimfit is a 11 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Pull workout

Est. 129 min

8 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

4 Sets x 15 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 21 Reps

Mon

Week 1 - Chest and Tricep

Est. 144 min

13 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 25 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 25 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 25 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 10 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 20 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 20 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 20 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

2 Sets x 50 Reps

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Tue

Back and Run

Est. 79 min

5 exercises

Pull-Up Demonstration

Pull-Up

1 Set x 25 Reps

Running Demonstration

Running

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 20 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 20 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 20 Reps

Tue

Week 1 - Back, ABS, Calves

Est. 187 min

13 exercises

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 6 Reps

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

4 Sets x 6 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 50 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 20 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 25 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 100 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 100 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

5 Sets x 30 Reps

Stability Ball Weighted Sit-Up Demonstration

Stability Ball Weighted Sit-Up

30 Sets x 5 Reps

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Week 1 - Arms + Cardio

Est. 189 min

16 exercises

Running Demonstration

Running

1 Set

Pull-Up Demonstration

Pull-Up

1 Set x 25 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 25 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

4 Sets x 25 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 25 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 25 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 25 Reps

Sit-Up Demonstration

Sit-Up

5 Sets x 30 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 25 Reps

Cable One-Arm Tricep Extension (Kneeling) Demonstration

Cable One-Arm Tricep Extension (Kneeling)

3 Sets x 25 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

3 Sets x 25 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip) Demonstration

Dumbbell One-Arm Tricep Extension (Reverse Grip)

3 Sets x 25 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 25 Reps

Side Plank Demonstration

Side Plank

5 Sets x 25 Reps

Windshield Wipers Demonstration

Windshield Wipers

5 Sets x 30 Reps

Step Machine Demonstration

Step Machine

1 Set

Any

Leg Workout

Est. 94 min

9 exercises

Rowing Demonstration

Rowing

1 Set

Machine Leg Press Demonstration

Machine Leg Press

8 Sets x 15 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Bench Plank Demonstration

Bench Plank

4 Sets

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

6 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

5 Sets x 8 Reps

Any

chest and triceps

Est. 131 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

1 Set x 50 Reps

Bench Push-Up Demonstration

Bench Push-Up

1 Set x 50 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

1 Set x 25 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Any

Upper Body Workout

Est. 135 min

11 exercises

Machine Inverted Row Demonstration

Machine Inverted Row

4 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 20 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

5 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

8 Sets x 8 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

8 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

8 Sets x 8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

6 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

8 Sets x 8 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

8 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 12 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Any

Shoulders and Abs

Est. 129 min

12 exercises

Running Demonstration

Running

1 Set

Barbell Push Press Demonstration

Barbell Push Press

5 Sets x 12 Reps

Sit-Up Demonstration

Sit-Up

5 Sets x 25 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

4 Sets x 12 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

4 Sets x 8 Reps

Dumbbell One-Arm Bent-Over Reverse Fly Demonstration

Dumbbell One-Arm Bent-Over Reverse Fly

4 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

5 Sets x 25 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

5 Sets x 25 Reps

Step Machine Demonstration

Step Machine

1 Set

Any

chest and run

Est. 94 min

4 exercises

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 25 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 25 Reps

Running Demonstration

Running

1 Set

Any

Abs and cardio

Est. 79 min

4 exercises

Running Demonstration

Running

1 Set

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 8 Reps