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KateDaFit - JEFIT

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KateDaFit

Cutting

Advanced

Dumbbell

Plan Details

The KateDaFit routine by Katedafit is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Mon

1. Chest, Bi, Core

Est. 83 min

15 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Leg Raise with Hip Thrust Demonstration

Leg Raise with Hip Thrust

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 10 Reps

Alternating Reverse Hyper (Flat Bench) Demonstration

Alternating Reverse Hyper (Flat Bench)

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 10 Reps

Body Saw Demonstration

Body Saw

3 Sets x 10 Reps

Mon

Ru - Chest, bi

Est. 80 min

12 exercises

Dumbbell Fly (Stability Ball) Demonstration

Dumbbell Fly (Stability Ball)

4 Sets x 10 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

4 Sets x 10 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

4 Sets x 10 Reps

TRX Chest Press Demonstration

TRX Chest Press

4 Sets

TRX Bicep Curls Demonstration

TRX Bicep Curls

4 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

4 Sets x 10 Reps

Dumbbell High Curl Demonstration

Dumbbell High Curl

4 Sets x 10 Reps

Dumbbell Preacher Curl (Stability Ball) Demonstration

Dumbbell Preacher Curl (Stability Ball)

4 Sets x 10 Reps

Dumbbell Concentration Curl on Stability Ball Demonstration

Dumbbell Concentration Curl on Stability Ball

4 Sets x 10 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 10 Reps

Any

Anna day 2 upper body

Est. 76 min

12 exercises

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Hula hoop Demonstration

Hula hoop

3 Sets

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Hula hoop Demonstration

Hula hoop

3 Sets

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell Rear Row (Stability Ball) Demonstration

Dumbbell Rear Row (Stability Ball)

3 Sets x 12 Reps

Hula hoop Demonstration

Hula hoop

3 Sets

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 12 Reps

Hula hoop Demonstration

Hula hoop

3 Sets

Any

2. Legs & shoulders

Est. 76 min

12 exercises

Cable low pulley ATG squats Demonstration

Cable low pulley ATG squats

4 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

T-bar squats Demonstration

T-bar squats

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 10 Reps

Dumbbell front to side raises Demonstration

Dumbbell front to side raises

4 Sets x 10 Reps

Dumbbel Romanian deadlifts Demonstration

Dumbbel Romanian deadlifts

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Any

Anna day 3 full body

Est. 78 min

12 exercises

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Wall Sit Demonstration

Wall Sit

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Air Bike Demonstration

Air Bike

4 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 10 Reps

Jump rope Demonstration

Jump rope

4 Sets x 10 Reps

Dumbbell Bent-Over Tricep Extension Demonstration

Dumbbell Bent-Over Tricep Extension

4 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

4 Sets x 10 Reps

Dumbbell Iron Cross Demonstration

Dumbbell Iron Cross

4 Sets x 10 Reps

Burpees Demonstration

Burpees

4 Sets x 10 Reps

Any

Anna day 1 lower body

Est. 74 min

9 exercises

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Jump rope Demonstration

Jump rope

3 Sets x 50 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 12 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 20 Reps

Jump rope Demonstration

Jump rope

3 Sets x 50 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 12 Reps

Hip Raise Demonstration

Hip Raise

3 Sets x 15 Reps

Jump rope Demonstration

Jump rope

3 Sets x 50 Reps

Any

3. Back, Tri, Core

Est. 93 min

15 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Body Saw Demonstration

Body Saw

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Dumbbell Bent-Over Row (Palms in) Demonstration

Dumbbell Bent-Over Row (Palms in)

4 Sets x 10 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

4 Sets x 10 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

One Dumbbell two hands skull crusher Demonstration

One Dumbbell two hands skull crusher

4 Sets x 10 Reps

Cable Supine Crunches Demonstration

Cable Supine Crunches

4 Sets x 10 Reps

Any

4. Legs & shoulders

Est. 54 min

8 exercises

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 10 Reps

Smith machine hip thrusts Demonstration

Smith machine hip thrusts

4 Sets x 10 Reps

Dumbbell Cuban Press Demonstration

Dumbbell Cuban Press

4 Sets x 10 Reps

Dumbbel Romanian deadlifts Demonstration

Dumbbel Romanian deadlifts

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Any

Hotel workout

Est. 12 min

2 exercises

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 10 Reps

Hip Raise Demonstration

Hip Raise

4 Sets x 10 Reps

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