Frequent Fryer - 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.

Frequent Fryer - JEFIT

Frequent Fryer banner

Frequent Fryer

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Frequent Fryer routine by Miko123456 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Chest, Back, Shoulders, Traps, Abs

Est. 0 min

9 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 11 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 11 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 7 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 7 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 17 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 17 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 11 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 7 Reps

Tue

Quads, Hamstrings, Triceps, Biceps, Calves

Est. 0 min

9 exercises

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 17 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 11 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 7 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 7 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 7 Reps

Romanian Deadlift Demonstration

Romanian Deadlift

4 Sets x 7 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 11 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 7 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 17 Reps

Wed

Chest, Back, Shoulders, Traps, Abs

Est. 0 min

9 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 17 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 17 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 11 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 11 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 7 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 7 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 7 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

3 Sets x 17 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 17 Reps

Thu

Quads, Hamstrings, Triceps, Biceps, Calves

Est. 0 min

9 exercises

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 11 Reps

EZ Bar Tricep Extension (Close Grip) Demonstration

EZ Bar Tricep Extension (Close Grip)

3 Sets x 7 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 17 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 17 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 17 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 17 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 7 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 17 Reps

Barbell Curl Against an Incline Demonstration

Barbell Curl Against an Incline

3 Sets x 11 Reps

Fri

Chest, Back, Shoulders, Traps, Abs

Est. 0 min

9 exercises

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 11 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 7 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 7 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 17 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

4 Sets x 17 Reps

Smith Machine Behind-the-Back Shrug Demonstration

Smith Machine Behind-the-Back Shrug

4 Sets x 17 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 11 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Sat

Quads, Hamstrings, Triceps, Biceps, Calves

Est. 0 min

9 exercises

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 17 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 7 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 11 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

4 Sets x 11 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 11 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 11 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 7 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 11 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 17 Reps

Any

Cardio

Est. 0 min

2 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Step Machine Demonstration

Step Machine

3 Sets