Ruba Ali Weeks 4, 8, & 12 - JEFIT

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Ruba Ali Weeks 4, 8, & 12 - JEFIT

Ruba Ali Weeks 4, 8, & 12 banner

Ruba Ali Weeks 4, 8, & 12

AUDIO TIP

Cutting

Beginner

Machine strength

Plan Details

The Ruba Ali Weeks 4, 8, & 12 routine by marir89 is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Enter your routine description

Routine detail

Day 1

Legs/Calves/Core

Est. 0 min

11 exercises

Barbell Squat (Wide Stance) Demonstration

Barbell Squat (Wide Stance)

4 Sets x 12 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 30 Reps

Wall Squat Demonstration

Wall Squat

4 Sets

Dumbbell Front Squat Demonstration

Dumbbell Front Squat

4 Sets x 15 Reps

Jump Squat Demonstration

Jump Squat

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 30 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

4 Sets x 10 Reps

Superman Demonstration

Superman

4 Sets x 10 Reps

Lying Leg Abduction Demonstration

Lying Leg Abduction

4 Sets x 20 Reps

Flutter Kick Demonstration

Flutter Kick

4 Sets x 10 Reps

Day 2

Chest/Triceps

Est. 0 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

4 Sets x 15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Reverse Grip Tricep Extensions Demonstration

Reverse Grip Tricep Extensions

4 Sets x 15 Reps

1-1-2 DB Chest Press Demonstration

1-1-2 DB Chest Press

4 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Day 3

Back/Biceps

Est. 0 min

8 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Seated DB Bicep Curls Demonstration

Seated DB Bicep Curls

4 Sets x 15 Reps

Single-Arm Wide DB Row Demonstration

Single-Arm Wide DB Row

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

1-1-2 Bicep Curls Demonstration

1-1-2 Bicep Curls

4 Sets x 8 Reps

Day 4

Legs/Glutes

Est. 0 min

8 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Single leg hip thrust Demonstration

Single leg hip thrust

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 15 Reps

DB Side Lunge Demonstration

DB Side Lunge

4 Sets x 15 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 12 Reps

Glute Ham Raises Demonstration

Glute Ham Raises

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 15 Reps

Day 5

Shoulders/Core

Est. 0 min

11 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Forearm Plank with Hip Abduction Demonstration

Forearm Plank with Hip Abduction

4 Sets x 20 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 10 Reps

Bench Knee Tucks Demonstration

Bench Knee Tucks

4 Sets x 20 Reps

Weight Plate High Front Raise Demonstration

Weight Plate High Front Raise

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 20 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Bench V-Up Demonstration

Bench V-Up

4 Sets x 20 Reps

Plank knee tucks Demonstration

Plank knee tucks

4 Sets x 20 Reps

Toe Touches Demonstration

Toe Touches

4 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 20 Reps