Get Fit not Fat - JEFIT

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Get Fit not Fat - JEFIT

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Get Fit not Fat

AUTOPLAYAUDIO TIP

General

Intermediate

Body

Plan Details

The Get Fit not Fat routine by anas.nadeem.pe is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Simple workout plan targeting major groups of muscle. The plan covers 6 days a week. Ensure 20 mins of cardio at the end of workout.

Routine detail

Mon

Chest

Est. 63 min

10 exercises

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

3 Sets x 8 Reps

Tue

Back

Est. 88 min

14 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Upper Back Stretch Demonstration

Upper Back Stretch

3 Sets x 8 Reps

Back Stretch Demonstration

Back Stretch

3 Sets x 8 Reps

Seated Rotation Demonstration

Seated Rotation

3 Sets x 8 Reps

Back Extension (Prone) Demonstration

Back Extension (Prone)

3 Sets

Wed

Shoulders

Est. 63 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 8 Reps

Arm Circles Demonstration

Arm Circles

3 Sets x 8 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

3 Sets x 8 Reps

Upward Stretch Demonstration

Upward Stretch

3 Sets x 8 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

3 Sets x 8 Reps

Thu

Biceps

Est. 50 min

8 exercises

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Bicep Stretch Demonstration

Bicep Stretch

3 Sets x 8 Reps

Fri

Triceps

Est. 50 min

8 exercises

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

3 Sets x 8 Reps

Tricep Side Stretch Demonstration

Tricep Side Stretch

3 Sets x 8 Reps

Tricep Stretch Demonstration

Tricep Stretch

3 Sets x 8 Reps

Sat

Legs and Glutes

Est. 100 min

16 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Seated Floor Hamstring Stretch Demonstration

Seated Floor Hamstring Stretch

3 Sets x 8 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 8 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

3 Sets x 8 Reps

Kneeling Back Stretch Demonstration

Kneeling Back Stretch

3 Sets x 8 Reps

Band Seated Calf Stretch Demonstration

Band Seated Calf Stretch

3 Sets x 8 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

3 Sets x 8 Reps