Moving Sisyphus's Boulder - JEFIT

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Moving Sisyphus's Boulder - JEFIT

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Moving Sisyphus's Boulder

AUTOPLAYAUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The Moving Sisyphus's Boulder routine by TyMuscoby is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Day 1

Legs (Squat Focus)

Est. 61 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Pendulum Squat Demonstration

Pendulum Squat

3 Sets x 12,10,8 Reps

Belt Squat Demonstration

Belt Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Glute/Hamstring Raise Demonstration

Glute/Hamstring Raise

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Day 2

Chest & Back

Est. 50 min

8 exercises

Push-Up Demonstration

Push-Up

3 Sets x 20 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12,10,8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12,10,8 Reps

Cable Press Demonstration

Cable Press

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 12 Reps

Cross body Cable Press Demonstration

Cross body Cable Press

3 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 15 Reps

Day 3

Arms (Concentric)

Est. 58 min

9 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 12 Reps

Cable Tricep Extension Demonstration

Cable Tricep Extension

3 Sets x 12 Reps

1 Dumbbell no Wrist Curl Demonstration

1 Dumbbell no Wrist Curl

3 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Day 4

Legs (Hinge Focus)

Est. 56 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12,10,8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12,15,15 Reps

Tibialis Raise Demonstration

Tibialis Raise

3 Sets x 10 Reps

Day 5

Chest & Back

Est. 50 min

8 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Press Demonstration

Cable Press

3 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cross Body Lat Pull Demonstration

Cross Body Lat Pull

3 Sets x 12 Reps

Day 6

Arms (Eccentric)

Est. 53 min

9 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,15,15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Drag Curl Demonstration

Drag Curl

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 12 Reps