Miragi

Sep 15th 2019

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Debbie Does Cutting

DOWNLOADS/VIEWS: 8/2011

RATING: 6 (FROM 3 JEFIT MEMBERS)

3 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My first full-body gym routine to ramp up fat loss, feel stronger, and get the most out of my gym membership. Designed for every other day usage, use whichever day's set you want ... Each one works all muscle groups, starting with stretches, and includes cardio intervals.

I'm not an expert. I'm just a normal human who needs a challenge. Here it is.

Day 5
Day 1
Day 7
Day 3

Day One 23 exercises, 1 hr 43 mins

Roll Down	1x3 reps	rest: 60s
Stability Ball Back Stretch	1x8 reps	rest: 60s
Hip Stretch	1x3 reps	rest: 60s
Dynamic Chest Stretch	1x3 reps	rest: 60s
Bicep Stretch	1x3 reps	rest: 60s
Arm Circles	1x3 reps	rest: 60s
90/90 Hamstring Stretch	1x3 reps	rest: 60s
Ankle Circles	1x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Bodyweight Calf Raise	3x8 reps	rest: 60s
Dumbbell Press (Close Grip)	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 2s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Dumbbell Fly	3x8 reps	rest: 60s
Bridge	3x8 reps	rest: 60s
Step Machine	0x0 reps	rest: 2s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s

Day Three 25 exercises, 1 hr 55 mins

Cross-Legged Forward Fold	1x3 reps	rest: 60s
Shell Stretch	1x3 reps	rest: 60s
Dynamic Back Stretch	1x3 reps	rest: 60s
Bicep Stretch	1x3 reps	rest: 60s
Ankle Circles	1x8 reps	rest: 60s
Knee Across the Body	1x3 reps	rest: 60s
Arm Circles	1x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Single-Leg Calf Raise	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Rowing	0x0 reps	rest: 2s
Dumbbell Incline One Arm Hammer Press	3x8 reps	rest: 60s
Bent Knee Hundreds	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Rowing	0x0 reps	rest: 2s
Plank	3x8 reps	rest: 60s
Dumbbell Bicep Curl With Stork Stance	2x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Decline Tricep Extension	3x8 reps	rest: 60s
Rowing	0x0 reps	rest: 2s
Dumbbell Plie Squat	3x8 reps	rest: 60s
Dumbbell Seated Tricep Press	3x8 reps	rest: 60s

Day Five 25 exercises, 1 hr 59 mins

Overhead Stretch	1x3 reps	rest: 60s
Knees to Chest Hug	1x3 reps	rest: 60s
Bicep Stretch	1x3 reps	rest: 60s
Arm Circles	1x8 reps	rest: 60s
Leg Lift	1x3 reps	rest: 60s
Ankle Circles	1x8 reps	rest: 60s
Leg Raise	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Barbell Seated Twist	3x8 reps	rest: 60s
Medicine Ball Overhead Slam	3x8 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 2s
T Bar Row	3x8 reps	rest: 60s
Bench Plank	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Exercise Dome Push-Up	3x8 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 2s
Dumbbell Bench Press	3x8 reps	rest: 60s
Medicine Ball Chest Pass	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 2s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 2s
Dumbbell Tate Press	3x8 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s

Day Seven 25 exercises, 2 hrs 4 mins

Ankle Circles	1x8 reps	rest: 60s
Arm Circles	1x8 reps	rest: 60s
Child's Pose (Stability Ball)	1x3 reps	rest: 60s
Stability Ball Back Stretch	1x8 reps	rest: 60s
Stability Ball Balance	1x3 reps	rest: 60s
Tricep Stretch	1x3 reps	rest: 60s
Bench Leg and Hip Stretch	1x3 reps	rest: 60s
Bicep Stretch	1x3 reps	rest: 60s
Walking	0x0 reps	rest: 3s
Barbell Seated Calf Raise	3x8 reps	rest: 60s
Kettlebell Sumo High Pull	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 3s
Crunch with Hands Overhead	3x8 reps	rest: 60s
Dumbbell Side Bend	3x8 reps	rest: 60s
Bench Leg Pull-In	3x8 reps	rest: 60s
Walking	0x0 reps	rest: 3s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Dumbbell Fly (Stability Ball)	3x8 reps	rest: 60s
Recumbent Bike	0x0 reps	rest: 3s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell Tate Press	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Dumbbell Plie Squat	3x8 reps	rest: 60s