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Jesse’s strength and Metabolic
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Jesse’s strength and Metabolic routine by lilhooks is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Looking to get cut and lean for the upcoming season? Then download this third version of a great cutting routine that focuses on burning fat and increasing muscle definition. This is a toning routine for the spring season that focuses on building lean muscle, maximizing fat loss and increasing metabolic rate to get that defined look for the upcoming summer season. On Mondays and Wednesdays you will be targeting the upper body. For each day you will be doing two major exercises for each muscle group. For Tuesdays and Thursdays, the main focus will be targeting the lower body through the use of major muscle building exercises. Your Fridays in this routine will mainly focus upon performing ab exercises to build muscle and definition as well as lengthy amount of cardio to ensure optimal fat loss. Saturdays and Sundays are used as rest days to provide proper rest time for the following weeks worth of exercises. Cardio is performed at the end of each routine to increase the amount of calories burned for the overall workout. This will help you attain that toned and lean look that you desire. Intensity is key throughout this entire workout, this is why we keep the rest time to around 45 seconds so that you are always keeping your heart rate up and consistently lifting weights. Stay Strong Together MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Lower Body, Abs and Cardio
Est. 0 min
13 exercises
Mini Leg Blasters
3 Sets x 10 Reps
Single Leg Lateral Jumps
4 Sets x 15 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Ab Rotations
3 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Banded Side Steps
3 Sets x 10 Reps
Lower Body Stretch Outs
3 Sets x 10 Reps
Day 2
Upper Body, Abs and Cardio
Est. 0 min
10 exercises
Dumbbell Bench Press
3 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 30 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 8 Reps
Air Bike
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Stability Ball Bridge
3 Sets x 60 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Stationary Bike
10 Sets
Day 3
Abs and Cardio
Est. 0 min
9 exercises
Machine Single-Leg Press
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 4
Lower Body
Est. 0 min
11 exercises
Ladder Agility Drill
4 Sets
Mini Leg Blasters
5 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Plank
3 Sets
Banded Side Steps
3 Sets x 20 Reps
Isometric step down
3 Sets
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 15 Reps
Day 5
Upper Body, Abs and Cardio
Est. 0 min
9 exercises
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Suitcase March
2 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Stationary Bike
10 Sets
