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Jefit Advanced Routine
Cutting
Advanced
Machine strength
Plan Details
The Jefit Advanced Routine routine by kdteamtaenes is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 8
Peito
Est. 31 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Decline Fly
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Exercise Dome Push-Up
5 Sets x 8 Reps
Cable Mid Chest Crossover
5 Sets x 8 Reps
Dumbbell Pullover
5 Sets x 8 Reps
Day 8
Dorsal
Est. 29 min
6 exercises
Chin-Up with Knee Raise
5 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 8 Reps
Day 8
pernas
Est. 48 min
8 exercises
Smith Machine Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Hip Extension (Standing)
5 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 8
Biceps y Triceps
Est. 60 min
12 exercises
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Machine Tricep Extension
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
EZ Bar Tricep Extension
5 Sets x 8 Reps
Cable Dual Overhead Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Dumbbell Spider Curl
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Day 8
Abdominais
Est. 24 min
6 exercises
Decline Crunch
5 Sets x 8 Reps
Stability Ball Crunch
5 Sets x 8 Reps
Weighted Hanging Knee Raise
5 Sets x 8 Reps
Alternating Heel Touch
5 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Day 8
Ombro
Est. 28 min
6 exercises
Smith Machine Rear Shoulder Press
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Cable Rope Row to Neck
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Day 8
cardio
Est. 104 min
9 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Step Machine
1 Set
Jump Rope
1 Set
Recumbent Bike
1 Set
Walking
1 Set
