Rookie routine

DOWNLOADS/VIEWS: 24/2027

RATING: 68 (FROM 6 JEFIT MEMBERS)

2 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

In this routine you keep the weight a little lower. However you are performing the exercises SLOW and in a very CONTROLLED movement. Use a 30X20 tempo; this means the eccentric portion of the exercise is 3 seconds and the concentric portion of the exercise is 2 seconds. For exemple when you curl it is 3 seconds down and 2 seconds up.

When you begin feel comfortable with the exercises, you can put on more weight and increase the tempo of the exercises.

Day 1
Day 2
Day 3

Back, Arms & Abs 8 exercises, 59 mins

Barbell Bent-Over Row	4x10 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Barbell Curl	4x10 reps	rest: 45s
Cable Shoulder Extension	4x10 reps	rest: 45s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 45s
Cable Side Bend	4x10 reps	rest: 45s
	3x20 reps	rest: 10s

Chest, Shoulder & Abs 8 exercises, 1 hr 1 min

Dumbbell Bench Press	4x10 reps	rest: 45s
Dumbbell Fly	4x10 reps	rest: 45s
Dumbbell Incline Bench Press	4x10 reps	rest: 45s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 45s
Smith Machine Shrug	4x10 reps	rest: 45s
Dumbbell Lateral Raise	4x10 reps	rest: 45s
Cable Kneeling Crunch	4x10 reps	rest: 45s
	3x20 reps	rest: 10s

Legs, Cardio & Abs 9 exercises, 1 hr 14 mins

Barbell Clean and Jerk	4x10 reps	rest: 45s
Dumbbell Lunge	4x10 reps	rest: 45s
Machine Leg Press	4x10 reps	rest: 45s
Machine Leg Extension	4x10 reps	rest: 45s
Machine Calf Press	4x10 reps	rest: 45s
Rowing	1x0 reps	rest: 15s
Cross Body Crunch	4x10 reps	rest: 45s
	3x20 reps	rest: 10s
Dip	3x8 reps	rest: 60s