The Dark Knight - JEFIT

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The Dark Knight - JEFIT

The Dark Knight banner

The Dark Knight

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The The Dark Knight routine is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Chest/Triceps

Est. 0 min

10 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

1 Set

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 15 Reps

Push-Up Demonstration

Push-Up

2 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

2 Sets x 8 Reps

Barbell Overhead Tricep Extension Demonstration

Barbell Overhead Tricep Extension

2 Sets x 8 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

1 Set x 8 Reps

Bench Dip Demonstration

Bench Dip

1 Set x 8 Reps

Rowing Demonstration

Rowing

3 Sets

Tue

Biceps

Est. 0 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

2 Sets x 8 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

2 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

2 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

2 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

1 Set x 999 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Bicep burnout Demonstration

Bicep burnout

5 Sets

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Quads/Hamstrings

Est. 0 min

14 exercises

Barbell Squat Demonstration

Barbell Squat

1 Set

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 12 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

2 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

1 Set x 999 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

weird back thing Demonstration

weird back thing

2 Sets

Superman Demonstration

Superman

2 Sets

Legs burnout Demonstration

Legs burnout

5 Sets x 8 Reps

Rowing Demonstration

Rowing

3 Sets

Thu

Lats/Midback

Est. 0 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set

Dumbbell Bent-Over Row (Palm in) Demonstration

Dumbbell Bent-Over Row (Palm in)

3 Sets x 10 Reps

Barbell Pullover Demonstration

Barbell Pullover

2 Sets x 12 Reps

Dumbbell Deltoid Raise Demonstration

Dumbbell Deltoid Raise

2 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

2 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

2 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

1 Set x 999 Reps

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

3 Sets x 8 Reps

Shoulder burnout Demonstration

Shoulder burnout

3 Sets

Rowing Demonstration

Rowing

3 Sets

Fri

Shoulders

Est. 0 min

14 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

2 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

2 Sets x 8 Reps

3 minute Shoulder burn out Demonstration

3 minute Shoulder burn out

1 Set

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

3 Sets x 8 Reps

Shoulder burnout Demonstration

Shoulder burnout

3 Sets

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Rowing Demonstration

Rowing

3 Sets

Sat

Kyle's workout

Est. 0 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Step Machine Demonstration

Step Machine

1 Set