5 Day Plan - JEFIT

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5 Day Plan - JEFIT

5 Day Plan banner

5 Day Plan

AUTOPLAY

Cutting

Advanced

Machine strength

Plan Details

The 5 Day Plan routine by Anthony2006 is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Yep

Routine detail

Mon

Push

Est. 0 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12,10,8,6 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12,10,8,6 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 12,10,8,6 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

4 Sets x 12,10,8,6 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

4 Sets x 12,10,8,6 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12,10,8,6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12,10,8,6 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 12,10,8,6 Reps

Push-Up Demonstration

Push-Up

4 Sets x 20 Reps

Dumbbell Seated One-Arm Wrist Curl Demonstration

Dumbbell Seated One-Arm Wrist Curl

4 Sets x 12,10,8,6 Reps

Smith Machine Behind the Back Wrist Curl Demonstration

Smith Machine Behind the Back Wrist Curl

4 Sets x 12,10,8,6 Reps

Tue

Legs and Abs

Est. 0 min

14 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12,10,8,6 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12,10,8,6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12,10,8,6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12,10,8,6 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12,10,8,6 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12,10,8,6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12,10,8,6 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12,10,8,6 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12,10,8,6 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12,10,8,6 Reps

Crunch Demonstration

Crunch

4 Sets x 20 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

4 Sets x 20 Reps

Wed

Rest

Est. 0 min

0 exercises

This day is empty

Thu

Pull

Est. 0 min

11 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12,10,8,6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12,10,8,6 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12,10,8,6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12,10,8,6 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12,10,8,6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12,10,8,6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12,10,8,6 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12,10,8,6 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12,10,8,6 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

4 Sets x 12,10,8,6 Reps

Wrist Roller Demonstration

Wrist Roller

4 Sets x 12,10,8,6 Reps

Fri

Legs and Abs

Est. 0 min

13 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12,10,8,6 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 12,10,8,6 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 12,10,8,6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12,10,8,6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12,10,8,6 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 12,10,8,6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12,10,8,6 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12,10,8,6 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12,10,8,6 Reps

Barbell Kneeling Squat Demonstration

Barbell Kneeling Squat

4 Sets x 12,10,8,6 Reps

Air Bike Demonstration

Air Bike

4 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Sat

Biceps,Triceps

Est. 0 min

11 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12,10,8,6 Reps

Dip Demonstration

Dip

4 Sets x 20 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12,10,8,6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12,10,8,6 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12,10,8,6 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12,10,8,6 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12,10,8,6 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 12,10,8,6 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 12,10,8,6 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12,10,8,6 Reps

Sun

Rest

Est. 0 min

0 exercises

This day is empty

Any

[2022-10-30] Workout

Est. 0 min

5 exercises

One-Knee to Chest (Supine) Demonstration

One-Knee to Chest (Supine)

3 Sets x 8 Reps

Hundreds Demonstration

Hundreds

3 Sets x 8 Reps

Scorpion Demonstration

Scorpion

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl Demonstration

Dumbbell One-Arm Wrist Curl

3 Sets x 8 Reps

Barbell Round the World Shoulder Stretch Demonstration

Barbell Round the World Shoulder Stretch

3 Sets