Fat Burn - Gain muscle mass - JEFIT

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Fat Burn - Gain muscle mass - JEFIT

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Fat Burn - Gain muscle mass

AUTOPLAYAUDIO TIP

General

Intermediate

Machine strength

Plan Details

The Fat Burn - Gain muscle mass routine by robucristian is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

For the cardio days needs to do interval/sprint. 1 minute rest - 1 minute sprint. Needs to be minim 13 and maxim 15 sprint intervals

Routine detail

Mon

Chest-Triceps

Est. 63 min

9 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 12 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

3 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 12 Reps

Tue

Shoulders-Biceps-Cardio

Est. 51 min

8 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Supinated One-Arm Wrist Curl Demonstration

Dumbbell Supinated One-Arm Wrist Curl

3 Sets x 12 Reps

Dumbbell One-Arm Wrist Curl (Pronated) Demonstration

Dumbbell One-Arm Wrist Curl (Pronated)

3 Sets x 12 Reps

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Wed

Legs-Abs

Est. 77 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 12 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 12 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 12 Reps

Cable Reverse Wood Chop Demonstration

Cable Reverse Wood Chop

3 Sets x 12 Reps

Thu

Shoulders-Triceps-Cardio

Est. 58 min

9 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 12 Reps

Dumbbell Seated One-Arm Tricep Extension Demonstration

Dumbbell Seated One-Arm Tricep Extension

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Fri

Back-Biceps

Est. 98 min

14 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 12 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 12 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 12 Reps