12 weeks - week 10 - JEFIT

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12 weeks - week 10 - JEFIT

12 weeks - week 10 banner

12 weeks - week 10

AUDIO TIP

Cutting

Beginner

Machine strength

Plan Details

The 12 weeks - week 10 routine by hoangphuongdo is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Routine detail

Mon

Day #64 Chest

Est. 65 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 5 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 10 Reps

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Tue

Day #65 LEG

Est. 98 min

18 exercises

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

1 Set x 30 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

1 Set x 25 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

1 Set x 20 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

1 Set x 15 Reps

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

1 Set x 10 Reps

Barbell Squat with Narrow Stance Demonstration

Barbell Squat with Narrow Stance

1 Set x 75 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 30 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 25 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 20 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 75 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

1 Set x 30 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

1 Set x 25 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

1 Set x 20 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

1 Set x 15 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

1 Set x 10 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

1 Set x 75 Reps

Wed

Day #66 VAI

Est. 135 min

28 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 30 Reps

Cable Upright Row Demonstration

Cable Upright Row

1 Set x 30 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 25 Reps

Cable Upright Row Demonstration

Cable Upright Row

1 Set x 25 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 20 Reps

Cable Upright Row Demonstration

Cable Upright Row

1 Set x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 15 Reps

Cable Upright Row Demonstration

Cable Upright Row

1 Set x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

1 Set x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 5 Reps

Cable Upright Row Demonstration

Cable Upright Row

1 Set x 5 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

1 Set x 105 Reps

Cable Front Raise Demonstration

Cable Front Raise

1 Set x 105 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 30 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 30 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 25 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 25 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 20 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 20 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 15 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 10 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 5 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

1 Set x 5 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set x 105 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

1 Set x 105 Reps

Thu

Day #67 BACK ABS

Est. 91 min

20 exercises

Fri

Day #68 UPPER CHEST

Est. 59 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 15 Reps

Dumbbell Incline One-Arm Press Demonstration

Dumbbell Incline One-Arm Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Isometric Chest Press Demonstration

Isometric Chest Press

3 Sets x 15 Reps

Dumbbell One-Arm Fly Demonstration

Dumbbell One-Arm Fly

3 Sets x 15 Reps

Sat

Day #69 BI TRICEPS

Est. 94 min

24 exercises

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 20 Reps

Dumbbell French Press (Stability Ball) Demonstration

Dumbbell French Press (Stability Ball)

1 Set x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 15 Reps

Dumbbell French Press (Stability Ball) Demonstration

Dumbbell French Press (Stability Ball)

1 Set x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell French Press (Stability Ball) Demonstration

Dumbbell French Press (Stability Ball)

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 10 Reps

Dumbbell French Press (Stability Ball) Demonstration

Dumbbell French Press (Stability Ball)

1 Set x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 5 Reps

Dumbbell French Press (Stability Ball) Demonstration

Dumbbell French Press (Stability Ball)

1 Set x 5 Reps

Barbell Curl Demonstration

Barbell Curl

1 Set x 60 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

1 Set x 60 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

1 Set x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 20 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

1 Set x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 15 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

1 Set x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 10 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

1 Set x 5 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 5 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

1 Set x 60 Reps

Bench Dip Demonstration

Bench Dip

1 Set x 60 Reps