Full-Body Pyramid : Week 1 - JEFIT

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Full-Body Pyramid : Week 1 - JEFIT

Full-Body Pyramid : Week 1 banner

Full-Body Pyramid : Week 1

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Full-Body Pyramid : Week 1 routine by zkfgjcddz is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Workout Day #1

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

8 Sets x 10,8,6,3,1,3,6,8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 18 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Tue

Workout Day #2

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

8 Sets x 10,8,6,3,1,3,6,8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Wed

Workout Day #3

Est. 0 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

8 Sets x 10,8,6,3,1,3,6,8 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

Thu

Day 4

Est. 0 min

8 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

9 Sets x 10,8,6,3,1,3,6,8,8 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Fri

Day 5

Est. 0 min

9 exercises

Barbell Curl Demonstration

Barbell Curl

8 Sets x 10,8,6,3,1,3,6,8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 15 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 15 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 15 Reps