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
4 Sets x 8 Reps
Banded Pulldowns
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Banded Rows
4 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Tue
Chest and Shoulders
Est. 69 min
9 exercises
Shoulder Rotation
3 Sets x 10 Reps
Dumbbell Shoulder Raise
3 Sets x 10 Reps
Shoulder Circles
3 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Wed
Calisthenics
Est. 56 min
5 exercises
Bench Push-Up
3 Sets x 20 Reps
Bench Dip
3 Sets x 15 Reps
Jumping Jacks
3 Sets x 50 Reps
mountain climbers
3 Sets x 25 Reps
Jump Squat
3 Sets x 15 Reps
Thu
Legs
Est. 91 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
7 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
5 Sets x 8 Reps
Fri
Shoulders and Abs
Est. 77 min
9 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Push Press
2 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Air Bike
4 Sets x 25 Reps
Frog Sit-Up
4 Sets x 20 Reps
Jackknife Sit-Up
4 Sets x 20 Reps
mountain climbers
4 Sets x 25 Reps
lying leg raises
4 Sets x 20 Reps
Sat
Home Workout 2
Est. 52 min
6 exercises
High Knees
3 Sets x 20 Reps
Jumping Jacks
3 Sets x 50 Reps
Tricep Push-Up
3 Sets x 20 Reps
Jump Squat
3 Sets x 15 Reps
lying leg raises
4 Sets x 20 Reps
Bench Push-Up
3 Sets x 15 Reps
Sun
Optional
Est. 32 min
1 exercise
Elliptical Training
1 Set
