GainSeekers Body Workout - JEFIT

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GainSeekers Body Workout - JEFIT

GainSeekers Body Workout banner

GainSeekers Body Workout

AUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The GainSeekers Body Workout routine by jakedmc is a 10 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine done while cutting

Routine detail

Day 1

Chest

Est. 0 min

5 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 15 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

3 Sets x 10 Reps

Day 2

Legs

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

6 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

1 Set x 15 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 20 Reps

Day 3

Back

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 8 Reps

Single Arm Hammer Strength Low Rows Demonstration

Single Arm Hammer Strength Low Rows

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

5 Sets x 30 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 20 Reps

Day 4

Arms

Est. 0 min

6 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

6 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 8 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

5 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Day 5

Shoulders

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

6 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 12 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Bodyweight Scapula Pull Ups Demonstration

Bodyweight Scapula Pull Ups

3 Sets x 10 Reps

Day 6

Chest

Est. 0 min

5 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 8 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

1 Set x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Day 7

Back

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

1 Set x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Seated Pec Dec Rear Laterals Demonstration

Seated Pec Dec Rear Laterals

3 Sets x 30 Reps

Standing Cable Rear Delt Fly’s Demonstration

Standing Cable Rear Delt Fly’s

3 Sets x 20 Reps

Day 8

Legs

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 20 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 8 Reps

Pendulum Squats Demonstration

Pendulum Squats

3 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Prone Single Leg Hamstring Curls Demonstration

Prone Single Leg Hamstring Curls

3 Sets x 15 Reps

Day 9

Shoulders

Est. 0 min

7 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 10 Reps

Platted Side Lats Demonstration

Platted Side Lats

3 Sets x 20 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 10 Reps

Bodyweight Scapula Pull Ups Demonstration

Bodyweight Scapula Pull Ups

3 Sets x 10 Reps

Day 10

Arms

Est. 0 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 12 Reps

Machine Dip Demonstration

Machine Dip

1 Set x 15 Reps

Seated EZ Bar Skull Crushers Demonstration

Seated EZ Bar Skull Crushers

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

1 Set x 20 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Cable Drag Curl Demonstration

Cable Drag Curl

3 Sets x 12 Reps