30 Minute 5 Days a Week: From Fat to Fit & Formed
Cutting
Intermediate
Machine strength
Plan Details
The 30 Minute 5 Days a Week: From Fat to Fit & Formed routine by FITMISSIONARY is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Chest, Back & Abs
13 exercises
Arm Circles
1 Set x 60 Reps
Cable Tricep Pushdown (Rope)
1 Set x 60 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Seated Row
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Exercise not found
Bench Crunch
1 Set x 25 Reps
Hanging Knee Raise
1 Set x 25 Reps
Cable Wood Chop
1 Set x 25 Reps
Tue
Delts (Heavy) & Abs Copy
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 10 Reps
Dumbbell Alternating Bent-Over Reverse Fly
3 Sets x 10 Reps
Bench Crunch
1 Set x 25 Reps
Hanging Knee Raise
1 Set x 25 Reps
Plank
1 Set
Wed
Legs & Abs
10 exercises
Elliptical Training
1 Set
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Bench Crunch
1 Set x 25 Reps
Hanging Knee Raise
1 Set x 25 Reps
Back Hyperextension
1 Set x 25 Reps
Thu
Delts (Light) & Abs
7 exercises
Elliptical Training
1 Set
Cable Deltoid Raise
3 Sets x 20 Reps
Cable One-Arm Reverse Fly
3 Sets x 20 Reps
Cable Upright Row (Supine)
3 Sets x 20 Reps
Bench Crunch
1 Set x 25 Reps
Hanging Knee Raise
1 Set x 25 Reps
Plank
1 Set
Fri
Arms & Abs
12 exercises
Elliptical Training
1 Set
Chin-Up (Close Grip)
4 Sets x 20 Reps
Machine Assisted Dip
4 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
2 Sets x 12 Reps
One-Arm Hang
1 Set
Weight Plate Hand Squeeze
1 Set x 1 Rep
Bench Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
