Ali_2111's 3 Day Plan - JEFIT

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Ali_2111's 3 Day Plan - JEFIT

Ali_2111's 3 Day Plan banner

Ali_2111's 3 Day Plan

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The Ali_2111's 3 Day Plan routine by Ali_2111 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Exercise for drying It is recommended to feed it regularly in a range of 1700 calories to 1500 calories

Routine detail

Day 1

upper Workout Day #1

Est. 201 min

19 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 15 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 15 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 15 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 15 Reps

Crunch Demonstration

Crunch

1 Set x 15 Reps

Plank Demonstration

Plank

1 Set

Walking Demonstration

Walking

1 Set

Day 2

lower Workout Day 2

Est. 240 min

10 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 15 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 15 Reps

Walking Demonstration

Walking

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Day 3

upper work out day3

Est. 240 min

20 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 15 Reps

Dips Demonstration

Dips

3 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 15 Reps

Barbell Push Press Behind the Neck Demonstration

Barbell Push Press Behind the Neck

3 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 15 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 15 Reps

Cable Grip Lat Pulldown (Narrow Grip) Demonstration

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Cable Shrug Demonstration

Cable Shrug

3 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 15 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 15 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Day 4

Lower workout day 4

Est. 163 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

2 Sets x 15 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 15 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set