Down & Dirty - JEFIT

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Down & Dirty - JEFIT

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Down & Dirty

Cutting

Intermediate

Machine strength

Plan Details

The Down & Dirty routine by lbell5528 is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Any

05 BONUS LEG GAINS

Est. 85 min

13 exercises

Barbell Power Jerk Demonstration

Barbell Power Jerk

1 Set x 4 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

1 Set x 4 Reps

Barbell Military Press Demonstration

Barbell Military Press

1 Set x 4 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

1 Set x 4 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

1 Set x 4 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

5 Sets x 8 Reps

Machine Squat Demonstration

Machine Squat

5 Sets x 8 Reps

Sumo Stance Cable Squats Demonstration

Sumo Stance Cable Squats

4 Sets x 10 Reps

Cable Single-Leg Calf Raise Demonstration

Cable Single-Leg Calf Raise

4 Sets x 10 Reps

Cable Single-Leg Calf Raise Demonstration

Cable Single-Leg Calf Raise

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Any

02 BI'S BACK & ABS

Est. 38 min

6 exercises

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 15 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 12 Reps

Alternating Full Flank Demonstration

Alternating Full Flank

3 Sets x 12 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 40 Reps

Any

03 CHEST TRI'S & ABS

Est. 47 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Tricep Kickback Demonstration

Dumbbell Tricep Kickback

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 15 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 40 Reps

Bench In-Out Abs Demonstration

Bench In-Out Abs

3 Sets x 30 Reps

Any

04 BONUS FULL BODY

Est. 45 min

9 exercises

Smith Machine Bench Squat Demonstration

Smith Machine Bench Squat

3 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

3 Sets x 10 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 10 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

3 Sets x 10 Reps

Smith Machine Glute Bridge/Hip Thrust Demonstration

Smith Machine Glute Bridge/Hip Thrust

3 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

3 Sets x 10 Reps

Smith Machine Incline Shoulder Raise Demonstration

Smith Machine Incline Shoulder Raise

3 Sets x 10 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Any

01 LEGS

Est. 48 min

9 exercises

Smith Machine Bench Squat Demonstration

Smith Machine Bench Squat

3 Sets x 15 Reps

Barbell Thruster Demonstration

Barbell Thruster

3 Sets x 15 Reps

Barbell Sumo Squat Demonstration

Barbell Sumo Squat

3 Sets x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 15 Reps

Fire Hydrants Demonstration

Fire Hydrants

3 Sets x 15 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 15 Reps

Straight Leg Kickback Demonstration

Straight Leg Kickback

3 Sets x 15 Reps

The Real Straight Leg Sidekick Demonstration

The Real Straight Leg Sidekick

3 Sets x 15 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

3 Sets x 20 Reps

Any

5k Run

Est. 42 min

1 exercise

Running Demonstration

Running

1 Set

Any

Trail Run

Est. 47 min

1 exercise

Running Demonstration

Running

1 Set