Daily Grind Week 1 - JEFIT

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Daily Grind Week 1 - JEFIT

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Daily Grind Week 1

Cutting

Advanced

Machine strength

Plan Details

The Daily Grind Week 1 routine by Flak0 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Day 1

Est. 130 min

17 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Crunch Demonstration

Crunch

4 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Incline Bench Prone Shrug Demonstration

Incline Bench Prone Shrug

4 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Dumbbell Reverse Wrist Curl Demonstration

Dumbbell Reverse Wrist Curl

4 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 10 Reps

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 10 Reps

Tue

Day 2

Est. 134 min

17 exercises

Lying Cable Rear Delt Raise Demonstration

Lying Cable Rear Delt Raise

4 Sets x 20 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 20 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 20 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 20 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Hack Squat Demonstration

Barbell Hack Squat

4 Sets x 20 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

4 Sets x 20 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 20 Reps

str8 arm pushdown Demonstration

str8 arm pushdown

4 Sets x 20 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Cable Behind the Back Curls Demonstration

Cable Behind the Back Curls

4 Sets x 20 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

4 Sets x 20 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

4 Sets x 20 Reps

Wed

Day 3

Est. 108 min

15 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Standing Pulldown Demonstration

Standing Pulldown

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 15 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Thu

Day 4

Est. 160 min

15 exercises

Barbell Reverse Bench Press (Wide Grip) Demonstration

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 6 Reps

Seated Barbell Curls Demonstration

Seated Barbell Curls

4 Sets x 6 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 6 Reps

Dumbbell Alternating Press Demonstration

Dumbbell Alternating Press

4 Sets x 6 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 6 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Smith Machine Behind Back Shrugs Demonstration

Smith Machine Behind Back Shrugs

4 Sets x 6 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

4 Sets x 6 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Y Raise Demonstration

Y Raise

4 Sets x 6 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 6 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Fri

Day 5

Est. 172 min

17 exercises

Dip Demonstration

Dip

4 Sets x 30 Reps

straight arm dip Demonstration

straight arm dip

4 Sets x 30 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Smith Machine One-Arm Row Demonstration

Smith Machine One-Arm Row

4 Sets x 60 Reps

Smith Machine Calf Raises Demonstration

Smith Machine Calf Raises

4 Sets x 30 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 30 Reps

Smith Machine Hip Thrusts Demonstration

Smith Machine Hip Thrusts

4 Sets x 30 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 30 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 30 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 30 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

4 Sets x 30 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 30 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 30 Reps

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