Jacked and Tan 1 - JEFIT

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Jacked and Tan 1 - JEFIT

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Jacked and Tan 1

Cutting

Beginner

Barbell

Plan Details

The Jacked and Tan 1 routine by kilik2 is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Get Jacked

Routine detail

Mon

Back and Bis

Est. 92 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Banded Pulldowns Demonstration

Banded Pulldowns

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Banded Rows Demonstration

Banded Rows

4 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 8 Reps

Tue

Chest and Shoulders

Est. 69 min

9 exercises

Shoulder Rotation Demonstration

Shoulder Rotation

3 Sets x 10 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 10 Reps

Shoulder Circles Demonstration

Shoulder Circles

3 Sets x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Wed

Calisthenics

Est. 56 min

5 exercises

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 20 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 15 Reps

Jumping Jacks Demonstration

Jumping Jacks

3 Sets x 50 Reps

mountain climbers Demonstration

mountain climbers

3 Sets x 25 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 15 Reps

Thu

Legs

Est. 91 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

7 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

4 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Barbell Pin-Off Good Morning Demonstration

Barbell Pin-Off Good Morning

3 Sets x 8 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

5 Sets x 8 Reps

Fri

Shoulders and Abs

Est. 77 min

9 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Push Press Demonstration

Barbell Push Press

2 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

4 Sets x 25 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 20 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

4 Sets x 20 Reps

mountain climbers Demonstration

mountain climbers

4 Sets x 25 Reps

lying leg raises Demonstration

lying leg raises

4 Sets x 20 Reps

Sat

Home Workout 2

Est. 52 min

6 exercises

High Knees Demonstration

High Knees

3 Sets x 20 Reps

Jumping Jacks Demonstration

Jumping Jacks

3 Sets x 50 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 20 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 15 Reps

lying leg raises Demonstration

lying leg raises

4 Sets x 20 Reps

Bench Push-Up Demonstration

Bench Push-Up

3 Sets x 15 Reps

Sun

Optional

Est. 32 min

1 exercise

Elliptical Training Demonstration

Elliptical Training

1 Set