District 13 - JEFIT

District 13 - JEFIT

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District 13

Cutting

Advanced

Machine strength

Plan Details

The District 13 routine by Ranger0976 is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

This is a Shredding workout. I am on Low-Carb Diet (<50g/day) while doing this. 5-Day Muscle Group Split with 3 days of Cardio (Mon, Wed & Fri) and 2 days of Ab work (Tues & Thurs). So the Weighted Workouts are cut down to bare essentials for gains, leaving enough time to get in Abs and Cardio and still keep the workout (legit) within 45-60 minutes. *Feel free to substitute the Elliptical Training, on the Cardio Days, for the Machine of your choice. *Mind-Muscle Connection is KEY, especially for Abs. *Arm Day is as many SUPER SETS as you can do to failure (I can't add anything on JEFit to signify "to failure" (think Rest-Pause). Start with weight in the 10-12 Rep Range.

Routine detail

Mon

Chest & Cardio

Est. 53 min

5 exercises

Rest-Pause Bench Press Demonstration

Rest-Pause Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Tue

Back & Abs

Est. 53 min

8 exercises

Rear Pull-Up (Wide Grip) Demonstration

Rear Pull-Up (Wide Grip)

3 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Exercise not found

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Side Bridge Demonstration

Side Bridge

3 Sets

Plank Demonstration

Plank

3 Sets

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 20 Reps

Decline Bench Leg Raise with Hip Thrust Demonstration

Decline Bench Leg Raise with Hip Thrust

3 Sets x 10 Reps

Wed

Shoulders & Cardio

Est. 52 min

5 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set

Thu

Legs & Abs

Est. 55 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

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 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 25 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 15 Reps

Ab Wheel Rollouts Demonstration

Ab Wheel Rollouts

3 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust Demonstration

Decline Bench Leg Raise with Hip Thrust

3 Sets x 10 Reps

Fri

Arms & Cardio

Est. 54 min

5 exercises

Dumbbell Incline Tricep Extension Demonstration

Dumbbell Incline Tricep Extension

4 Sets x 12 Reps

Dumbbell Spider Curl Demonstration

Dumbbell Spider Curl

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Bodyweight Tricep Extension Demonstration

Bodyweight Tricep Extension

4 Sets x 10 Reps

Elliptical Training Demonstration

Elliptical Training

1 Set