6 Days Cutting Workout - JEFIT

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6 Days Cutting Workout - JEFIT

6 Days Cutting Workout banner

6 Days Cutting Workout

Cutting

Advanced

Machine strength

Plan Details

The 6 Days Cutting Workout routine by hesham is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

This intense cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped.

Routine detail

Day 1

Chest and Triceps

Est. 75 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 25 Reps

Day 2

Back and Biceps

Est. 53 min

7 exercises

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Barbell Curl (Close Grip) Demonstration

Barbell Curl (Close Grip)

3 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

3 Sets x 12 Reps

Day 3

Legs and Shoulders

Est. 92 min

11 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 25 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 25 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

3 Sets x 12 Reps

Day 4

OFF

Est. 0 min

0 exercises

This day is empty

Day 5

Chest and Triceps

Est. 83 min

10 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12 Reps

Weighted Decline Rotation Demonstration

Weighted Decline Rotation

4 Sets x 25 Reps

Decline Bench Leg Raise with Hip Thrust Demonstration

Decline Bench Leg Raise with Hip Thrust

4 Sets x 25 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Day 6

Back and Biceps

Est. 51 min

7 exercises

Barbell Good Morning Demonstration

Barbell Good Morning

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 12 Reps

Day 7

Legs and Shoulders

Est. 92 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Weighted Decline Rotation Demonstration

Weighted Decline Rotation

4 Sets x 25 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

4 Sets x 25 Reps