Walter's Workout

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Walter's Workout - JEFIT

Walter's Workout

Cutting

Intermediate

Dumbbell

Plan Details

The Walter's Workout routine by Walterwkass is a 11 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Abs + Chest BarBell (A)

Est. 62 min

11 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Push-Up

3 Sets

Hanging Knee Raise

3 Sets

Decline Bench Leg Raise

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets

Barbell Bench Press

3 Sets

Smith Machine Decline Bench Press

3 Sets

Barbell Incline Bench Press

3 Sets

Cable Cross-Over

3 Sets

Cable Lower Chest Raise

3 Sets

Mon

Abs + Chest Dumbbell (B)

Est. 121 min

11 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Push-Up

3 Sets x 12 Reps

Hanging Knee Raise

3 Sets x 12 Reps

Decline Bench Leg Raise

3 Sets x 12 Reps

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Decline Press

3 Sets x 12 Reps

Smith Machine Decline Bench Press

3 Sets x 12 Reps

Dumbbell Pullover

3 Sets x 12 Reps

Tue

Abs + Legs (B)

Est. 62 min

11 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Plank

3 Sets

Bench Weighted Decline Crunch

3 Sets

Air Bike

3 Sets

Dumbbell Lunge

3 Sets

Machine Leg Press (Wide Stance)

3 Sets

Barbell Standing Calf Raise

3 Sets

Machine Seated Calf Raise

3 Sets

Machine Hip Adduction

3 Sets

Machine Hip Abduction

3 Sets

Tue

Abs + Legs (A)

Est. 68 min

13 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Plank

3 Sets

Bench Weighted Decline Crunch

3 Sets

Air Bike

3 Sets

Sit-Up

3 Sets

Machine Leg Extension

3 Sets

Machine Leg Curl (Prone)

3 Sets

Barbell Deep Squat

3 Sets

Barbell Standing Calf Raise

3 Sets

Machine Seated Calf Raise

3 Sets

Machine Hip Adduction

3 Sets

Machine Hip Abduction

3 Sets

Wed

Abs + Shoulders (B)

Est. 68 min

13 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Seated Leg Tuck

3 Sets

Bench Leg Raise (Supine)

3 Sets

Barbell Ab Rollout (Kneeling)

3 Sets

Stability Ball Crunch

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets

Dumbbell Alternating Front Raise

3 Sets

Dumbbell Lateral Raise

3 Sets

Smith Machine Shoulder Press

3 Sets

Barbell Upright Row

3 Sets

Smith Machine Rear Shoulder Press

3 Sets

Weight Plate Shrug

3 Sets

Wed

Abs + Shoulders (A)

Est. 65 min

12 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Seated Leg Tuck

3 Sets

Bench Leg Raise (Supine)

3 Sets

Barbell Ab Rollout (Kneeling)

3 Sets

Stability Ball Crunch

3 Sets

Cable Kneeling Crunch (Rope)

3 Sets

Dumbbell Alternating Front Raise

3 Sets

Dumbbell Lateral Raise

3 Sets

Dumbbell Seated Arnold Press

3 Sets

Barbell Upright Row

3 Sets

Weight Plate Shrug

3 Sets

Thu

Abs + Back (B) CLOSE

Est. 59 min

10 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Parallel Bar Leg Raise

3 Sets

Weight Plate Rotation

3 Sets

Bench Plank

3 Sets

Machine Assisted Pull-Up

3 Sets

Cable Grip Lat Pulldown (Narrow Grip)

3 Sets

Barbell Row

3 Sets

Back Hyperextension

3 Sets

cable seated row CLOSE

3 Sets

Thu

Abs + Back (A) WIDE

Est. 59 min

10 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Parallel Bar Leg Raise

3 Sets

Weight Plate Rotation

3 Sets

Bench Plank

3 Sets

Machine Assisted Pull-Up

3 Sets

Cable Lat Pulldown (Wide Grip)

3 Sets

Barbell Deadlift

3 Sets

Cable Seated Row

3 Sets

Back Hyperextension

3 Sets

Fri

Abs + Triceps

Est. 53 min

8 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Dumbbell Side Bend

3 Sets

Cable Shoulder Extension

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets

Barbell Tricep Extension (Supine)

3 Sets

Bench Dip

3 Sets

Cable Rope High Pulley Tricep Extension

3 Sets

Fri

Abs + Biceps

Est. 77 min

16 exercises

Treadmill Running

3 Sets

Skipping Rope

3 Sets

Decline Crunch

3 Sets

Hanging Knee Raise

3 Sets

Bench Crunch

3 Sets

EZ Bar Curl

3 Sets

Barbell Curl

3 Sets

Dumbbell Alternating Hammer Curl

3 Sets

Dumbbell Concentration Curl

3 Sets

Cable Dual Overhead Curl

3 Sets

Dumbbell Incline Curl

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets

Barbell Wrist Curl (Posterior)

3 Sets

Barbell Reverse Curl

3 Sets

Barbell Preacher Curl (Overhand)

3 Sets

Any

Abs + Biceps + Triceps

Est. 80 min

17 exercises

Treadmill Running

3 Sets

Bench Weighted Decline Crunch

3 Sets

Hanging Knee Raise

3 Sets

Bench Crunch

3 Sets

EZ Bar Curl

3 Sets

Dumbbell Alternating Hammer Curl

3 Sets

Dumbbell Incline Curl

3 Sets

Cable Dual Overhead Curl

3 Sets

Cable Shoulder Extension

3 Sets

Barbell Tricep Extension (Supine)

3 Sets

Cable Tricep Pushdown (Rope)

3 Sets

Bench Dip

3 Sets

Cable Rope High Pulley Tricep Extension

3 Sets

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets

Barbell Wrist Curl (Posterior)

3 Sets

Barbell Kneeling Wrist Curl (Palms Down)

3 Sets

Barbell Reverse Curl

3 Sets

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Walter's Workout

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