Body Fat and Chest Fat Loss - JEFIT

Body Fat and Chest Fat Loss - JEFIT

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Body Fat and Chest Fat Loss

Cutting

Intermediate

Dumbbell

Plan Details

The Body Fat and Chest Fat Loss routine by PanchoElicer is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Full Body workout with focus on fat loss and reduction of chest fat

Routine detail

Mon

Chest/Back

Est. 63 min

9 exercises

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

3 Sets x 12 Reps

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

3 Sets x 10 Reps

Wed

Delts/Abs

Est. 62 min

8 exercises

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 30 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Fri

Biceps/Triceps

Est. 58 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 12 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

3 Sets x 10 Reps

Sat

Quads/Abs

Est. 69 min

8 exercises

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 30 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 30 Reps

Crunch Demonstration

Crunch

3 Sets x 30 Reps

Sun

Hams/Calves

Est. 61 min

8 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 10 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 20 Reps

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

3 Sets x 20 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 20 Reps