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

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

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

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

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

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

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