8 weeks Body Fat Loss Routine - JEFIT

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8 weeks Body Fat Loss Routine - JEFIT

8 weeks Body Fat Loss Routine banner

8 weeks Body Fat Loss Routine

Cutting

Beginner

Machine strength

Plan Details

The 8 weeks Body Fat Loss Routine routine by Andre.Perfect is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

This routine was designed for fitness beginners who want to lose body fat and toning muscles. Week1: Day1, Day2, Rest, Day3, Cardio, Day4, Rest. Week2: Rest, Day1, Day2, Rest, Day3, Cardio, Day4. Week3: Rest, Rest, Day1, Day2, Cardio, Day3, Cardio. Week4: Day4, Rest, Rest, Day1, Day2, Cardio, Day3. Week5: Cardio, Day4, Rest, Rest, Day1, Day2, Cardio. Week6: Day3, Cardio, Day4, Rest, Rest, Day1, Day2. Week7: Cardio, Day3, Cardio, Day4, Rest, Rest, Day1. Week:8 Day2, Cardio, Day3, Cardio, Day4, Rest, Rest.

Routine detail

Day 1

Shoulders, Triceps

Est. 37 min

8 exercises

Barbell Front Raise Demonstration

Barbell Front Raise

2 Sets x 15 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 15,15,12 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 15,15,12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 15,15,12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 15,15,12 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 15 Reps

Day 2

Legs

Est. 44 min

6 exercises

Hack Squat Demonstration

Hack Squat

4 Sets x 20,15,15,12 Reps

Barbell Clean Deadlift Demonstration

Barbell Clean Deadlift

2 Sets x 15,12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

2 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20,15,12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15,12,12 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 20 Reps

Day 3

ABS

Est. 30 min

6 exercises

Leg Raise Demonstration

Leg Raise

2 Sets x 20 Reps

Hip Raise Demonstration

Hip Raise

2 Sets x 20 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

2 Sets x 20 Reps

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

2 Sets x 20 Reps

Scissor Kick Demonstration

Scissor Kick

2 Sets x 20 Reps

Plank Demonstration

Plank

2 Sets

Day 3

Chest, Biceps, Abs

Est. 39 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Dumbbell One-Arm Seated Curl Demonstration

Dumbbell One-Arm Seated Curl

3 Sets x 15 Reps

Day 4

Back

Est. 22 min

5 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 15,12,12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

2 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

2 Sets x 20,15 Reps

Day 5

Cardio

Est. 240 min

15 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Rowing Demonstration

Rowing

1 Set

Running Demonstration

Running

1 Set

Step Machine Demonstration

Step Machine

1 Set

Swimming Demonstration

Swimming

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Yoga Demonstration

Yoga

1 Set

Walking Demonstration

Walking

1 Set

Aerobics Demonstration

Aerobics

1 Set

Boxing Demonstration

Boxing

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Pilates Demonstration

Pilates

1 Set

Road Cycling Demonstration

Road Cycling

1 Set

Mountain Biking Demonstration

Mountain Biking

1 Set