ISmit - JEFIT

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ISmit - JEFIT

ISmit

Cutting

Beginner

Machine strength

Plan Details

The ISmit routine by Inge.Smit is a 7 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Routine detail

Mon

Legs & Abs

Est. 240 min

12 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Rowing Demonstration

Rowing

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 20 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 20 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 20 Reps

Bodyweight Side Lunge Demonstration

Bodyweight Side Lunge

3 Sets x 20 Reps

Cable Crunch Demonstration

Cable Crunch

3 Sets x 20 Reps

Kettlebell Windmill Demonstration

Kettlebell Windmill

3 Sets x 20 Reps

Cable Upward Chop Demonstration

Cable Upward Chop

3 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 20 Reps

Tue

Arms

Est. 240 min

14 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

3 Sets x 20 Reps

Dumbbell French Press (Stability Ball) Demonstration

Dumbbell French Press (Stability Ball)

3 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20 Reps

Stability Ball Weight Plate Pullover Demonstration

Stability Ball Weight Plate Pullover

3 Sets x 20 Reps

Cable One-Arm Tricep Kickback (Reverse Grip) Demonstration

Cable One-Arm Tricep Kickback (Reverse Grip)

3 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 20 Reps

Cable Pulldown Bicep Curl Demonstration

Cable Pulldown Bicep Curl

3 Sets x 20 Reps

Cable Dual Overhead Curl (Stability Ball) Demonstration

Cable Dual Overhead Curl (Stability Ball)

3 Sets x 20 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

3 Sets x 20 Reps

Dumbbell Seated Wrist Curl (Neutral Grip) Demonstration

Dumbbell Seated Wrist Curl (Neutral Grip)

3 Sets x 20 Reps

Wed

Rest day

Est. 62 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Thu

Core

Est. 240 min

11 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Step Machine Demonstration

Step Machine

1 Set

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

3 Sets x 20 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 20 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 20 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

3 Sets x 20 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 20 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 20 Reps

Dumbbell Decline Press (Stability Ball) Demonstration

Dumbbell Decline Press (Stability Ball)

3 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 20 Reps

Cable One-Arm Incline Press (Stability Ball) Demonstration

Cable One-Arm Incline Press (Stability Ball)

3 Sets x 20 Reps

Fri

Shoulders Chest Abs

Est. 240 min

12 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Cable External Rotation Demonstration

Cable External Rotation

3 Sets x 20 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 20 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 20 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 20 Reps

Dumbbell Decline Press (Stability Ball) Demonstration

Dumbbell Decline Press (Stability Ball)

3 Sets x 20 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

3 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Kettlebell Advanced Windmill Demonstration

Kettlebell Advanced Windmill

3 Sets x 20 Reps

Stability Ball Plank with Hip Abduction Demonstration

Stability Ball Plank with Hip Abduction

3 Sets x 20 Reps

Sat

Legs & Glutes

Est. 230 min

10 exercises

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Walking Demonstration

Walking

1 Set

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

3 Sets x 20 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 20 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 20 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 20 Reps

Bridge Demonstration

Bridge

3 Sets

Sun

Outdoor day

Est. 62 min

1 exercise

Mountain Biking Demonstration

Mountain Biking

3 Sets