That Get Bacc-Fucc What You Heard - JEFIT

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That Get Bacc-Fucc What You Heard - JEFIT

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That Get Bacc-Fucc What You Heard

AUTOPLAY

General

Advanced

Machine strength

Plan Details

The That Get Bacc-Fucc What You Heard routine by StefonLyons is a 12 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Mon

Barbell Upper

Est. 26 min

8 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Reverse Preacher Curl Demonstration

Barbell Reverse Preacher Curl

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Barbell Rear Press Demonstration

Barbell Rear Press

3 Sets x 8 Reps

Mon

Distance and Plank

Est. 11 min

4 exercises

Jog Demonstration

Jog

1 Set

Plank Demonstration

Plank

3 Sets

Side Plank Demonstration

Side Plank

3 Sets x 8 Reps

Hollow Hold Demonstration

Hollow Hold

3 Sets

Tue

Squat Focus

Est. 38 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Tue

Rope and Hanging

Est. 21 min

4 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Weighted Hanging Knee Raise Demonstration

Weighted Hanging Knee Raise

3 Sets x 8 Reps

Hanging Oblique Raise Demonstration

Hanging Oblique Raise

3 Sets x 8 Reps

Wed

Bike and Weighted Core

Est. 21 min

4 exercises

Road Cycling Demonstration

Road Cycling

1 Set

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Weighted Trunk Rotation Demonstration

Weighted Trunk Rotation

3 Sets x 8 Reps

Wed

Dumbbell Upper

Est. 56 min

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Thu

Dead Focus

Est. 50 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Thu

Basketball and Rollout

Est. 21 min

4 exercises

Basketball and Sprints Demonstration

Basketball and Sprints

1 Set

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

3 Sets x 8 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 8 Reps

Windshield Wipers Demonstration

Windshield Wipers

3 Sets x 8 Reps

Fri

BW/Cable Upper

Est. 75 min

12 exercises

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Handstand Push-Up Demonstration

Handstand Push-Up

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Fri

Swim and TRX

Est. 27 min

5 exercises

Swimming Demonstration

Swimming

1 Set

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Stability Ball Pike Push-Up Demonstration

Stability Ball Pike Push-Up

3 Sets x 8 Reps

Abdominal Pendulum Demonstration

Abdominal Pendulum

3 Sets x 8 Reps

Body Saw Demonstration

Body Saw

3 Sets x 8 Reps

Sat

Kickboxing and Crunches

Est. 21 min

4 exercises

Kickboxing Demonstration

Kickboxing

1 Set

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Stability Ball Side Crunch Demonstration

Stability Ball Side Crunch

3 Sets x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 8 Reps

Sun

Stadium and Rest

Est. 2 min

1 exercise

Stadium Stairs Demonstration

Stadium Stairs

1 Set