Bando 10 Weeks - JEFIT

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Bando 10 Weeks - JEFIT

Bando 10 Weeks banner

Bando 10 Weeks

Cutting

Intermediate

Machine strength

Plan Details

The Bando 10 Weeks routine by CoachBando is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

5 Day Full Body Workout

Routine detail

Mon

Chest & Abs

Est. 115 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 25 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 25 Reps

Tue

Back

Est. 105 min

10 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 15 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 15 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 15 Reps

Cable Decline Pullover Demonstration

Cable Decline Pullover

4 Sets x 15 Reps

Wed

Shoulder & Abs

Est. 94 min

9 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 15 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 25 Reps

Thu

Arms

Est. 108 min

10 exercises

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 15 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 15 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Dip Demonstration

Dip

4 Sets x 15 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 15 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 15 Reps

Fri

Chest & Abs

Est. 99 min

14 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 10 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press (Hammer Grip) Demonstration

Dumbbell Incline Bench Press (Hammer Grip)

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Fri

Leg Recovery

Est. 79 min

8 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 10 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Crunch Demonstration

Crunch

4 Sets x 25 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 20 Reps

Side Step-Up Demonstration

Side Step-Up

4 Sets x 10 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 15 Reps

Any

Double Bonus

Est. 60 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Decline Crunch Demonstration

Decline Crunch

3 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

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps