ABC routine 1 - JEFIT

Routine detail

ABC routine 1 - JEFIT

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ABC routine 1

Cutting

Intermediate

Body

Plan Details

The ABC routine 1 routine by Adineshd is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Jefit Built-in Bulking Routine For Beginners. This routine was designed for bodybuilding beginners who want to gain muscle. This 4 day split routine consists of chest,shoulders,back,arms and legs training. The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.

Routine detail

Mon

Chest, shoulders and Triceps

Est. 59 min

9 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

1 Set x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

1 Set x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Tue

Cardio, abs

Est. 48 min

5 exercises

Running Demonstration

Running

1 Set

Crunch Demonstration

Crunch

1 Set x 30 Reps

Leg Raise Demonstration

Leg Raise

1 Set x 30 Reps

Crunch Demonstration

Crunch

1 Set x 30 Reps

Rotational Crunch Demonstration

Rotational Crunch

1 Set x 20 Reps

Wed

Quads, hamstring and calves

Est. 42 min

7 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Groin Stretch Demonstration

Groin Stretch

1 Set x 1 Rep

Thighs stretch Demonstration

Thighs stretch

1 Set x 1 Rep

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Hamstring Stretch Demonstration

Hamstring Stretch

1 Set x 1 Rep

Thu

Cardio, abs

Est. 72 min

4 exercises

Crunch Demonstration

Crunch

1 Set x 30 Reps

Recumbent Bike Demonstration

Recumbent Bike

1 Set

Crunch Demonstration

Crunch

1 Set x 30 Reps

Rotational Crunch Demonstration

Rotational Crunch

1 Set x 30 Reps

Fri

back, biceps, forearms

Est. 64 min

7 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 10 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Down) Demonstration

Barbell Wrist Curl (Palms Down)

3 Sets x 10 Reps

Sat

Ironman

Est. 240 min

8 exercises

Swimming Demonstration

Swimming

1 Set

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 16 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 16 Reps

Air Bike Demonstration

Air Bike

3 Sets x 16 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 12 Reps