Contest Prep - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Contest Prep - JEFIT

Contest Prep banner

Contest Prep

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Contest Prep routine by marklarrs is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Legs

Est. 102 min

9 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Tue

Chest

Est. 78 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Thu

Back

Est. 91 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Cable Upper Row Demonstration

Cable Upper Row

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Fri

Arms/ shoulders

Est. 114 min

10 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 12 Reps

Dip Demonstration

Dip

4 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Sat

Back/Chest

Est. 115 min

10 exercises

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Toe Touches Demonstration

Toe Touches

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 12 Reps