Varied all around routine (updated)

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RATING: 75 (FROM 71 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

All around routine that includes a regular set, a drop-set as well as a 5 x 5 set to hit every type of muscle in the body and get a well-rounded workout.

Day 2
Day 3
Day 4
Day 1

Legs 9 exercises, 48 mins

Smith Machine Squat	4x12,12,10,8 reps	rest: 60s
Smith Machine Reverse Calf Raise	4x12,12,10,8 reps	rest: 60s
Dumbbell Lunge	4x12,12,10,8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 0s
Machine Leg Extension	3x8 reps	rest: 0s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Hip Abduction	4x12,12,10,8 reps	rest: 60s
Machine Hip Adduction	4x12,12,10,8 reps	rest: 60s

Back and Triceps 7 exercises, 38 mins

Cable Seated Row	3x12,12,10,8 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	5x12,5,5,5,5 reps	rest: 45s
Cable Tricep Pushdown (Rope)	5x12,5,5,5,5 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	4x12,12,10,8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x12,12,10,8 reps	rest: 60s
Smith Machine Deadlift	4x12,12,10,8 reps	rest: 60s

Biceps and Shoulders 10 exercises, 52 mins

EZ Bar Curl	4x12,12,10,8 reps	rest: 30s
Dumbbell Lateral Raise	4x12,12,10,8 reps	rest: 30s
Cable Rope Hammer Curl	5x5 reps	rest: 45s
	5x5 reps	rest: 45s
Cable Reverse Curl	4x8 reps	rest: 0s
	4x8 reps	rest: 0s
Cable Reverse Curl	3x8 reps	rest: 45s
	3x8 reps	rest: 60s
Dumbbell Rotational Curl	2x30 reps	rest: 60s
Smith Machine Shrug	4x8 reps	rest: 0s

Chest and Abs 6 exercises, 29 mins

Dumbbell Incline Bench Press	4x12,12,10,8 reps	rest: 30s
Dumbbell Incline Fly	4x12,12,10,8 reps	rest: 30s
Dumbbell Bench Press	4x12,12,10,8 reps	rest: 45s
Dumbbell Fly	4x12,12,10,8 reps	rest: 45s
Dumbbell Decline Bench Press	4x12,12,10,8 reps	rest: 60s
Dumbbell Decline Fly	4x12,12,10,8 reps	rest: 60s