Dr. Marco - JEFIT

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Dr. Marco - JEFIT

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Dr. Marco

Cutting

Intermediate

Dumbbell

Plan Details

The Dr. Marco routine by kami.kevinq is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Dr. Marco

Routine detail

Day 1

Chest / Lower Back

11 exercises

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 50 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 50 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Day 2

Biceps and Triceps

13 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 50 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

3 Sets x 50 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 50 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 50 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 50 Reps

Dip Demonstration

Dip

3 Sets x 50 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 21 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 50 Reps

Day 3

Legs

8 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

6 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Day 4

Shoulders / Traps / Upper Back

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell Kneeling Lateral Raise (Stability Ball) Demonstration

Dumbbell Kneeling Lateral Raise (Stability Ball)

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 50 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise (Prone) Demonstration

Dumbbell One-Arm Lateral Raise (Prone)

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Day 5

Cardio and Abs

7 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Plank Demonstration

Plank

4 Sets

Barbell Spider Curl Demonstration

Barbell Spider Curl

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 8 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set