July Impact - JEFIT

Routine detail

July Impact - JEFIT

July Impact banner

July Impact

Cutting

Intermediate

Dumbbell

Plan Details

The July Impact routine by osama.tarsha is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Routine detail

Mon

Chest

Est. 215 min

21 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

6 Sets x 15 Reps

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

6 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 15 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 15 Reps

Dumbbell Incline Fly With A Twist Demonstration

Dumbbell Incline Fly With A Twist

4 Sets x 15 Reps

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

4 Sets x 15 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

4 Sets x 15 Reps

Dumbbell Fly (Stability Ball) Demonstration

Dumbbell Fly (Stability Ball)

4 Sets x 15 Reps

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

4 Sets x 15 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 15 Reps

Dumbbell Pullover on Stability Ball Demonstration

Dumbbell Pullover on Stability Ball

4 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 15 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

4 Sets x 15 Reps

Cable Seated Crunch Demonstration

Cable Seated Crunch

4 Sets x 15 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

4 Sets x 15 Reps

Band Cross-Over Demonstration

Band Cross-Over

4 Sets x 15 Reps

Tue

Biceps & Abs

Est. 231 min

24 exercises

Barbell Curl Demonstration

Barbell Curl

5 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 15 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 15 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

4 Sets x 15 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Hammer Curl Demonstration

Dumbbell One-Arm Hammer Curl

4 Sets x 15 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

4 Sets x 15 Reps

Cable Squat Curl Demonstration

Cable Squat Curl

4 Sets x 15 Reps

Cable One-Arm Concentration Curl Demonstration

Cable One-Arm Concentration Curl

4 Sets x 15 Reps

Dumbbell Alternating Preacher Curl Demonstration

Dumbbell Alternating Preacher Curl

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 15 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 15 Reps

Kettlebell Figure Eight Demonstration

Kettlebell Figure Eight

4 Sets x 15 Reps

Cable Judo Flip Demonstration

Cable Judo Flip

4 Sets x 15 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

4 Sets x 15 Reps

Rotational Crunch Demonstration

Rotational Crunch

4 Sets x 15 Reps

Decline Bench Leg Raise with Hip Thrust Demonstration

Decline Bench Leg Raise with Hip Thrust

4 Sets x 15 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 15 Reps

Double Leg Stretch Demonstration

Double Leg Stretch

4 Sets x 15 Reps

Wed

Cardio

Est. 186 min

4 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Jump Rope Demonstration

Jump Rope

1 Set

Aerobics Demonstration

Aerobics

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Thu

Back & Triceps

Est. 200 min

21 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 15 Reps

Barbell Pullover Demonstration

Barbell Pullover

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 15 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 15 Reps

Dumbbell One-Arm Row (Reverse Grip) Demonstration

Dumbbell One-Arm Row (Reverse Grip)

4 Sets x 15 Reps

Cable V-Bar Row Demonstration

Cable V-Bar Row

4 Sets x 15 Reps

Fri

Shoulders & Arms & Abs

Est. 240 min

27 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

4 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 15 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 15 Reps

Dumbbell Seated Alternating Arnold Press Demonstration

Dumbbell Seated Alternating Arnold Press

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

4 Sets x 15 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

4 Sets x 15 Reps

Weight Plate Pinch Demonstration

Weight Plate Pinch

4 Sets x 15 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 15 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

4 Sets x 15 Reps

Knee to Chest to Leg Raise Demonstration

Knee to Chest to Leg Raise

4 Sets x 15 Reps

Cable One-Arm Side Bend Demonstration

Cable One-Arm Side Bend

4 Sets x 15 Reps

Cable Judo Flip Demonstration

Cable Judo Flip

4 Sets x 15 Reps

Cable Decline Pullover Demonstration

Cable Decline Pullover

4 Sets x 15 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

4 Sets x 15 Reps

Sat

Fitness Blender

Est. 140 min

3 exercises

Pilates Demonstration

Pilates

1 Set

Aerobics Demonstration

Aerobics

1 Set

Running Demonstration

Running

1 Set

Sun

Legs

Est. 173 min

19 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 15 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 15 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

4 Sets x 15 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 15 Reps

Mountain Climber Demonstration

Mountain Climber

4 Sets x 15 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

4 Sets x 15 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

4 Sets x 15 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

4 Sets x 15 Reps

Barbell Seated Calf Raise Demonstration

Barbell Seated Calf Raise

4 Sets x 15 Reps

Single-Leg Calf Raise Demonstration

Single-Leg Calf Raise

4 Sets x 15 Reps

Knee to Chest (Supine) Demonstration

Knee to Chest (Supine)

4 Sets x 15 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

4 Sets x 15 Reps

Single-Leg Glute Bridge Demonstration

Single-Leg Glute Bridge

4 Sets x 15 Reps

Seated Glute Stretch Demonstration

Seated Glute Stretch

4 Sets x 15 Reps

Hip Adduction Demonstration

Hip Adduction

4 Sets x 15 Reps