VTP Week 4 - JEFIT

VTP Week 4 - JEFIT

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VTP Week 4

Cutting

Advanced

Machine strength

Plan Details

The VTP Week 4 routine by Flak0 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

Chest, Triceps, Legs, Abs

Est. 121 min

16 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Smith Machine Decline Bench Press Demonstration

Smith Machine Decline Bench Press

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 12 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Tue

Back n Biceps

Est. 71 min

11 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Dumbbell Reverse Wrist Curl Demonstration

Dumbbell Reverse Wrist Curl

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Thu

Shoulders & Traps

Est. 67 min

11 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

2 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Fri

Legday

Est. 94 min

12 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 15 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set

Barbell Hack Squat Demonstration

Barbell Hack Squat

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Tabata Cardio Any Demonstration

Tabata Cardio Any

1 Set