Rotating 12 Hour Shifts

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Rotating 12 Hour Shifts - JEFIT

Rotating 12 Hour Shifts

Cutting

Intermediate

Machine strength

Plan Details

The Rotating 12 Hour Shifts routine by Adam0041 is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Based on a 2-2-3 12 hour work pattern which allows only 7 days to workout over a 2 week period with sparatic minimum times on work days for cardio. All sets between rest times are supersets.

Routine detail

Mon

Chest and Back

Est. 149 min

20 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Dumbbell Bench Press

3 Sets x 14 Reps

Smith Machine Deadlift

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Incline Bench Press

3 Sets x 14 Reps

T Bar Row

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Decline Press

3 Sets x 14 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 14 Reps

Rest

1 Set

Cable Seated Row

3 Sets x 14 Reps

Dumbbell Pullover

3 Sets x 14 Reps

Rest

1 Set

Cable Mid Chest Crossover

3 Sets x 14 Reps

Rest

1 Set

Walking

1 Set

Tue

Shoulders

Est. 133 min

18 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Dumbbell One-Arm Front Raise

3 Sets x 14 Reps

Barbell Upright Row

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Shoulder Press

3 Sets x 14 Reps

Cable Rope Face Pull

3 Sets x 14 Reps

Rest

1 Set

Barbell Shrug

3 Sets x 14 Reps

Cable Reverse Fly

3 Sets x 14 Reps

Rest

1 Set

Cable Internal Rotation

3 Sets x 14 Reps

Dumbbell Lateral Raise

3 Sets x 14 Reps

Rest

1 Set

Walking

1 Set

Wed

Triceps and Biceps

Est. 161 min

22 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Rest

1 Set

EZ Bar Tricep Extension

3 Sets x 14 Reps

Dumbbell Incline Curl

3 Sets x 14 Reps

Dumbbell Alternating Bicep Curl

3 Sets x 14 Reps

Rest

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 14 Reps

EZ Bar Curl

3 Sets x 14 Reps

Rest

1 Set

Machine Dip

3 Sets x 14 Reps

Preacher Curl Machine

3 Sets x 14 Reps

Rest

1 Set

Cable Rope High Pulley Tricep Extension

3 Sets x 14 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 14 Reps

Rest

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 14 Reps

Smith Machine Bicep Curl

3 Sets x 14 Reps

Walking

1 Set

Thu

Legs and Shoulders

Est. 139 min

19 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Dumbbell One-Arm Front Raise

3 Sets x 14 Reps

Barbell Squat

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Shoulder Press

3 Sets x 14 Reps

Machine Leg Curl (Prone)

3 Sets x 14 Reps

Rest

1 Set

Cable Reverse Fly

3 Sets x 14 Reps

Machine Leg Extension

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Lateral Raise

3 Sets x 14 Reps

Machine Leg Press

3 Sets x 14 Reps

Barbell Shrug

3 Sets x 14 Reps

Rest

1 Set

Walking

1 Set

Fri

Triceps and Biceps

Est. 148 min

20 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

EZ Bar Tricep Extension

3 Sets x 14 Reps

Dumbbell Incline Curl

3 Sets x 14 Reps

Rest

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 14 Reps

EZ Bar Curl

3 Sets x 14 Reps

Rest

1 Set

Machine Dip

3 Sets x 14 Reps

Preacher Curl Machine

3 Sets x 14 Reps

Rest

1 Set

Cable Rope High Pulley Tricep Extension

3 Sets x 14 Reps

Barbell Preacher Curl (Overhand)

3 Sets x 14 Reps

Rest

1 Set

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 14 Reps

Smith Machine Bicep Curl

3 Sets x 14 Reps

Walking

1 Set

Sat

Legs

Est. 128 min

18 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Barbell Squat

3 Sets x 14 Reps

Machine Seated Calf Raise

3 Sets x 14 Reps

Rest

1 Set

Machine Leg Extension

3 Sets x 14 Reps

Machine Seated Leg Curl

3 Sets x 14 Reps

Rest

1 Set

Machine Hip Adduction

3 Sets x 14 Reps

Machine Hip Abduction

3 Sets x 14 Reps

Rest

1 Set

Machine Leg Press

3 Sets x 14 Reps

Rest

1 Set

Walking

1 Set

Sun

Chest and Back

Est. 149 min

20 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Dumbbell Bench Press

3 Sets x 14 Reps

Smith Machine Deadlift

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Incline Bench Press

3 Sets x 14 Reps

T Bar Row

3 Sets x 14 Reps

Rest

1 Set

Dumbbell Decline Press

3 Sets x 14 Reps

Cable Front Lat Pulldown (Close Grip)

3 Sets x 14 Reps

Rest

1 Set

Cable Seated Row

3 Sets x 14 Reps

Dumbbell Pullover

3 Sets x 14 Reps

Rest

1 Set

Cable Mid Chest Crossover

3 Sets x 14 Reps

Rest

1 Set

Walking

1 Set

Any

Cardio

Est. 54 min

7 exercises

Crunch

3 Sets x 15 Reps

Cable One-Arm Side Bend

1 Set x 20 Reps

Cable Side Bend

1 Set x 20 Reps

Cable Wood Chop

1 Set x 20 Reps

Machine Back Extension

1 Set x 20 Reps

Back Extension Stretch

1 Set x 10 Reps

Walking

1 Set

We value your privacy

Rotating 12 Hour Shifts

Featured plans for you