Juzaam's 5-days with Tabata. Lean gains and short duration. - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Juzaam's 5-days with Tabata. Lean gains and short duration. - JEFIT

Juzaam's 5-days with Tabata. Lean gains and short duration. banner

Juzaam's 5-days with Tabata. Lean gains and short duration.

Cutting

Intermediate

Barbell

Plan Details

The Juzaam's 5-days with Tabata. Lean gains and short duration. routine by Juzaam is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

This routine is designed to : - cut body fat. Rest time is always <60 secs and you will sweat a lot - short duration. For those who don't want to spend more than 40 mins working out in the gym. - lean gains. You always try to lift the maximum possible. The architecture is 4x8 or 4xexhaustion. When you are able to perform all 4x8 in a given exercise, it's time to increase the weight. Always keep perfect form. At the end of every lifting session you have to perform a Tabata HIIT (4 minutes 20secs on 10secs off) to increase the after burn effect. You can cycle from 3 to 6 bodyweight exercises. They are listed inside the day named *TABATA*.

Routine detail

Day 1

1 - Chest

Est. 45 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 8 Reps

Push-Up Demonstration

Push-Up

4 Sets x 15 Reps

Aerobics Demonstration

Aerobics

1 Set

Day 2

2 - Back

Est. 48 min

6 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Aerobics Demonstration

Aerobics

1 Set

Day 3

3 - Shoulders

Est. 44 min

6 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 8 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

4 Sets x 8 Reps

Aerobics Demonstration

Aerobics

1 Set

Day 4

4 - Arms

Est. 44 min

6 exercises

Dip Demonstration

Dip

4 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 8 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 8 Reps

Aerobics Demonstration

Aerobics

1 Set

Day 5

5 - Legs

Est. 40 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 8 Reps

Aerobics Demonstration

Aerobics

1 Set

Day 6

* TABATA *

Est. 34 min

6 exercises

Jump Squat Demonstration

Jump Squat

3 Sets x 10 Reps

Knee Tuck Jump Demonstration

Knee Tuck Jump

3 Sets x 10 Reps

Split Jump Demonstration

Split Jump

3 Sets x 10 Reps

Burpees (timed) Demonstration

Burpees (timed)

3 Sets

High Knees Demonstration

High Knees

1 Set

Barbell Clean and Jerk Demonstration

Barbell Clean and Jerk

3 Sets x 8 Reps