Cutting- 4 days/week - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Cutting- 4 days/week - JEFIT

Cutting- 4 days/week banner

Cutting- 4 days/week

Cutting

Intermediate

Dumbbell

Plan Details

The Cutting- 4 days/week routine by jconstantino is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

-4 days of lifting -Do high-intensity cardio at least 3 days -Do abs on the days not lifting

Routine detail

Mon

Biceps and shoulders

Est. 74 min

12 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Weight Plate Reverse Curl Demonstration

Weight Plate Reverse Curl

3 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

in and out bicep curl Demonstration

in and out bicep curl

3 Sets x 16 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

EZ Bar Close Grip Curl Demonstration

EZ Bar Close Grip Curl

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

standing bicep curl shoulder press Demonstration

standing bicep curl shoulder press

3 Sets x 10 Reps

Tue

Triceps and Chest

Est. 105 min

14 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 20 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Single-Leg Bench Dip Demonstration

Single-Leg Bench Dip

3 Sets x 30 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

3 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

9 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

9 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

plate press Demonstration

plate press

3 Sets x 10 Reps

Thu

Legs

Est. 71 min

11 exercises

Step Machine Demonstration

Step Machine

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

18 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Fri

Back

Est. 56 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps