wycinka lekka 3 dni w tygodniu - JEFIT

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wycinka lekka 3 dni w tygodniu - JEFIT

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wycinka lekka 3 dni w tygodniu

Cutting

Intermediate

Machine strength

Plan Details

The wycinka lekka 3 dni w tygodniu routine by skochaj is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Day 1

klata biceps przedramiona

Est. 230 min

12 exercises

Walking Demonstration

Walking

1 Set

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 16 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 16 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 16 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 16 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 16 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 16 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 16 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 16 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

4 Sets x 16 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 16 Reps

Walking Demonstration

Walking

1 Set

Day 2

barki triceps nogi

Est. 141 min

13 exercises

Walking Demonstration

Walking

4 Sets

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 16 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 16 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 16 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 16 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 16 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 16 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 16 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 16 Reps

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 16 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 16 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 16 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 16 Reps

Day 3

plecy lydki abs

Est. 240 min

17 exercises

Walking Demonstration

Walking

1 Set

Weighted Pull-Up Demonstration

Weighted Pull-Up

4 Sets x 16 Reps

Gorilla Chin-Up with Crunch Demonstration

Gorilla Chin-Up with Crunch

4 Sets x 16 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 16 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 16 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 16 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 16 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 16 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 16 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 16 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 16 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

4 Sets x 16 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 16 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 16 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 16 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 16 Reps

Walking Demonstration

Walking

1 Set

Day 4

klata biceps przedramie

Est. 179 min

15 exercises

Walking Demonstration

Walking

4 Sets

Dip Demonstration

Dip

3 Sets x 16 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 16 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 16 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 16 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 16 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 16 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 16 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 16 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

4 Sets x 16 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 16 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 16 Reps

Dumbbell Wrist Curl (Neutral Grip) Demonstration

Dumbbell Wrist Curl (Neutral Grip)

4 Sets x 16 Reps

Smith Machine Behind the Back Wrist Curl Demonstration

Smith Machine Behind the Back Wrist Curl

4 Sets x 16 Reps

Walking Demonstration

Walking

4 Sets

Day 5

barki triceps nogi

Est. 152 min

14 exercises

Walking Demonstration

Walking

4 Sets

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 16 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 16 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

4 Sets x 16 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 16 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 16 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 16 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 16 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 16 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 16 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

4 Sets x 16 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 16 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 16 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 16 Reps

Day 6

plecy lydki abs

Est. 213 min

15 exercises

Walking Demonstration

Walking

4 Sets

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 16 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 16 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 16 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 16 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 16 Reps

Cable Reverse Crossover Demonstration

Cable Reverse Crossover

4 Sets x 16 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 16 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 16 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

4 Sets x 16 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 16 Reps

Cable Judo Flip Demonstration

Cable Judo Flip

4 Sets x 16 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 16 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 16 Reps

Walking Demonstration

Walking

4 Sets