Phase 1: 5 Day Split - JEFIT

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Phase 1: 5 Day Split - JEFIT

Phase 1: 5 Day Split banner

Phase 1: 5 Day Split

AUTOPLAY

Cutting

Advanced

Machine strength

Plan Details

The Phase 1: 5 Day Split routine by Tarnie is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

https://www.muscleandfitness.com/muscle-fitness-hers/hers-workouts/bikini-competition-workout-plan-phase-1/

Routine detail

Mon

Phase 1: Monday -Legs/Glutes

Est. 0 min

25 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 6 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

1 Set x 15 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

1 Set x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

1 Set x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

1 Set x 6 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

1 Set x 4 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

1 Set x 6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

1 Set x 6 Reps

Tue

Phase 1: Tuesday - Shoulders

Est. 0 min

21 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

1 Set x 4 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

1 Set x 6 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set x 6 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

1 Set x 6 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

1 Set x 6 Reps

Wed

Phase 1: Wednesday - Back

Est. 0 min

19 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 6 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 15 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

1 Set x 6 Reps

Smith Machine One-Arm Row Demonstration

Smith Machine One-Arm Row

4 Sets x 8 Reps

Smith Machine One-Arm Row Demonstration

Smith Machine One-Arm Row

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 12 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 10 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 8 Reps

T Bar Row Demonstration

T Bar Row

1 Set x 6 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

3 Sets x 10 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 15 Reps

Thu

Phase 1: Thursday - Arms

Est. 0 min

18 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 6 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

3 Sets x 10 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

3 Sets x 1 Reps

Machine Bicep Curl (Reverse Grip) Demonstration

Machine Bicep Curl (Reverse Grip)

3 Sets

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

1 Set x 15 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

1 Set x 12 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

1 Set x 10 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

1 Set x 8 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

1 Set x 6 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 15 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets

Fri

Phase 1: Friday - Glutes/Chest

Est. 0 min

19 exercises

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set x 8 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set x 6 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

1 Set x 6 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 8 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

4 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

1 Set x 6 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

5 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

5 Sets x 20 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 10 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 15 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 15 Reps

Sat

Phase 1: Saturday - Rest Day

Est. 0 min

0 exercises

This day is empty

Sun

Phase 1: Sunday - Rest Day

Est. 0 min

0 exercises

This day is empty