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Week 1 and 3
Cutting
Beginner
Body
Plan Details
The Week 1 and 3 routine by KAjei is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Triceps / Chest
Est. 119 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Low Tricep Extension (Supine)
3 Sets x 8 Reps
Medicine Ball Chest Throw (Supine)
3 Sets x 8 Reps
Stability Ball Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tue
Hamstring / Calves
Est. 205 min
15 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Ankle Circles
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Stability Ball Hip Flexor Stretch
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Stability Ball Standing Hamstring Stretch
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 138 min
13 exercises
Treadmill Running
1 Set
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Stability Ball Back Stretch
3 Sets
Stability Ball Back Stretch
3 Sets
Thu
Hamstring/ Calves
Est. 192 min
15 exercises
Treadmill Running
1 Set
Stationary Bike
1 Set
Wall Calf Stretch
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Smith Machine Reverse Calf Raise
2 Sets x 8 Reps
Mountain Climber
2 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Bodyweight Lunge
2 Sets x 8 Reps
Stability Ball Hip Flexor Stretch
3 Sets x 8 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Stability Ball Standing Hamstring Stretch
3 Sets
90/90 Hamstring Stretch
3 Sets x 8 Reps
Fri
Abs / Ass
Est. 122 min
11 exercises
Treadmill Running
1 Set
Hanging Leg Raise
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
