Adding Lean Muscle Part 1 - JEFIT

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Adding Lean Muscle Part 1 - JEFIT

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Adding Lean Muscle Part 1

Cutting

Advanced

Barbell

Plan Details

The Adding Lean Muscle Part 1 routine by Scarter617 is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

This is part 1 of a 12-week 5 day bulking and cutting routine with abs done in between each set. Cardio is to be performed at least every other day.

Routine detail

Mon

Back & Shoulders

Est. 121 min

16 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

4 Sets x 10 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 10 Reps

Band Reverse Fly Demonstration

Band Reverse Fly

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Reverse Pec-Deck Demonstration

Reverse Pec-Deck

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Tue

Arms

Est. 131 min

15 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Dumbbell Seated One-Arm Supported Tricep Extension Demonstration

Dumbbell Seated One-Arm Supported Tricep Extension

4 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 10 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 10 Reps

Wed

Legs

Est. 60 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 8 Reps

Box Single-Leg Push-Off Demonstration

Box Single-Leg Push-Off

3 Sets x 8 Reps

Thu

Chest Workout

Est. 54 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

3 Sets x 10 Reps

Cable Decline Press Demonstration

Cable Decline Press

3 Sets x 8 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 8 Reps

Sat

Arms II

Est. 55 min

8 exercises

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Bicep Curl (Reverse Grip) Demonstration

Dumbbell Bicep Curl (Reverse Grip)

3 Sets x 10 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Sat

Back & Shoulders II

Est. 75 min

11 exercises

Barbell Push Press Demonstration

Barbell Push Press

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Barbell Pullover Demonstration

Barbell Pullover

3 Sets x 8 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Any

Back

Est. 45 min

7 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 8 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

3 Sets x 8 Reps

Cable Standing Row Demonstration

Cable Standing Row

3 Sets x 8 Reps

Cable Upper Row Demonstration

Cable Upper Row

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Any

Chest II

Est. 44 min

6 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 8 Reps

Drop Push-Up Demonstration

Drop Push-Up

3 Sets x 8 Reps

Any

Legs II

Est. 53 min

7 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

5 Sets x 8 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

4 Sets x 8 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 8 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 8 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 8 Reps

Any

Chest

Est. 43 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps