x 7 DAYS PER WEEK - JEFIT

x 7 DAYS PER WEEK - JEFIT

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x 7 DAYS PER WEEK

Cutting

Intermediate

Barbell

Plan Details

The x 7 DAYS PER WEEK routine is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

10 minute cardio, training everyday focusing on each muscle group.

Routine detail

Mon

CHEST + TRICEPS

Est. 51 min

6 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Barbell Front Raise Pullover Demonstration

Barbell Front Raise Pullover

4 Sets x 8 Reps

Barbell Seated Tricep Extension Demonstration

Barbell Seated Tricep Extension

4 Sets x 8 Reps

Barbell Tricep Press (Close Grip) Demonstration

Barbell Tricep Press (Close Grip)

4 Sets x 8 Reps

Dumbbell Alternating Kickback Demonstration

Dumbbell Alternating Kickback

4 Sets x 8 Reps

Tue

BACK + GLUTES

Est. 49 min

6 exercises

Stability Ball Back Extension Demonstration

Stability Ball Back Extension

4 Sets x 8 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 8 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

4 Sets x 8 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 8 Reps

Cable Pull Through Demonstration

Cable Pull Through

4 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

4 Sets x 8 Reps

Wed

BICEPS + UPPER LEGS

Est. 51 min

6 exercises

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

4 Sets x 8 Reps

Barbell Bicep Curl (Wide Grip) Demonstration

Barbell Bicep Curl (Wide Grip)

4 Sets x 8 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 8 Reps

All Fours Quad Stretch Demonstration

All Fours Quad Stretch

4 Sets x 8 Reps

Thu

SHOULDER + FOREARMS

Est. 49 min

6 exercises

Barbell Military Press (Seated) Demonstration

Barbell Military Press (Seated)

4 Sets x 8 Reps

Barbell High Front Raise Demonstration

Barbell High Front Raise

4 Sets x 8 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 8 Reps

Barbell Preacher Curl (Overhand) Demonstration

Barbell Preacher Curl (Overhand)

4 Sets x 8 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

4 Sets x 8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 8 Reps

Fri

CHEST + LOWER LEGS

Est. 46 min

6 exercises

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

4 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 8 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

4 Sets x 8 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 8 Reps

Sat

ABS + GLUTES

Est. 45 min

6 exercises

Air Bike Demonstration

Air Bike

4 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 8 Reps

Alternating Leg Bridge Demonstration

Alternating Leg Bridge

4 Sets x 8 Reps

Glute Stretch Demonstration

Glute Stretch

4 Sets x 8 Reps

Glute Kickback Demonstration

Glute Kickback

4 Sets x 8 Reps

Bridge Demonstration

Bridge

4 Sets

Sun

BACK + SHOULDERS

Est. 50 min

6 exercises

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 8 Reps

Barbell Seated Good Morning Demonstration

Barbell Seated Good Morning

4 Sets x 8 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

4 Sets x 8 Reps

Barbell Seated Press Demonstration

Barbell Seated Press

4 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps