single group and cardio - JEFIT

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single group and cardio - JEFIT

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single group and cardio

Cutting

Beginner

Machine strength

Plan Details

The single group and cardio routine by Muhammad_Helal is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

One group + Cardio-HIIT

Routine detail

Mon

Back

Est. 101 min

9 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 1 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 6 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 20 Reps

Walking Demonstration

Walking

1 Set

Tue

Shoulders & abs

Est. 122 min

11 exercises

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

4 Sets x 10 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 10 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 25 Reps

Walking Demonstration

Walking

1 Set

Wed

Arms

Est. 108 min

9 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 6 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 6 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 15 Reps

Cable One-Arm Tricep Extension (Kneeling) Demonstration

Cable One-Arm Tricep Extension (Kneeling)

3 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 15 Reps

Walking Demonstration

Walking

1 Set

Thu

Cardio

Est. 115 min

3 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Walking Demonstration

Walking

1 Set

Sat

Legs

Est. 110 min

8 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 25 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 18 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 25 Reps

Walking Demonstration

Walking

1 Set

Sun

Chest & abs

Est. 108 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 15 Reps

Push-Up Demonstration

Push-Up

3 Sets x 1 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

4 Sets x 25 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 25 Reps

Walking Demonstration

Walking

1 Set