7 DAY BADASS PLAN - JEFIT

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7 DAY BADASS PLAN - JEFIT

7 DAY BADASS PLAN banner

7 DAY BADASS PLAN

Cutting

Intermediate

Body

Plan Details

The 7 DAY BADASS PLAN routine by ReneeRochelMoise is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Pro tip: Listen to metal.

Routine detail

Mon

Legs and Abs

Est. 97 min

12 exercises

Running Demonstration

Running

1 Set

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 15 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Tue

HOME - Upper Body / Core

Est. 69 min

9 exercises

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up

3 Sets x 20 Reps

Vertical Leg Situp Demonstration

Vertical Leg Situp

3 Sets x 20 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 40 Reps

Tiger Tricep Pushup Demonstration

Tiger Tricep Pushup

3 Sets x 20 Reps

Leg Lift Extensions Demonstration

Leg Lift Extensions

3 Sets x 20 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

3 Sets x 20 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 40 Reps

Plank Demonstration

Plank

3 Sets

Wed

Back and Biceps

Est. 85 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 15 Reps

Dumbbell Rotational Curl Demonstration

Dumbbell Rotational Curl

3 Sets x 15 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 15 Reps

Machine Assisted Pull-Up (Hammer Grip) Demonstration

Machine Assisted Pull-Up (Hammer Grip)

3 Sets x 15 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

3 Sets x 15 Reps

Rowing Demonstration

Rowing

1 Set

Thu

Legs and Glutes

Est. 72 min

9 exercises

Running Demonstration

Running

1 Set

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 10 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 10 Reps

Barbell Lateral Lunge Demonstration

Barbell Lateral Lunge

3 Sets x 10 Reps

Bridge Demonstration

Bridge

3 Sets

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 10 Reps

Fri

Chest and Triceps

Est. 90 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 15 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 10 Reps

Sat

HOME - Lower Body / Core

Est. 90 min

11 exercises

Vertical Leg Situp Demonstration

Vertical Leg Situp

3 Sets x 20 Reps

Jump Squat Demonstration

Jump Squat

3 Sets x 20 Reps

Reverse Crunch Demonstration

Reverse Crunch

3 Sets x 40 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

3 Sets x 20 Reps

Leg Lift Extensions Demonstration

Leg Lift Extensions

3 Sets x 20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 20 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 40 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 20 Reps

Plank Demonstration

Plank

3 Sets

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 20 Reps

Bridge Demonstration

Bridge

3 Sets

Sun

Shoulders and Abs

Est. 98 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Side Plank Demonstration

Side Plank

3 Sets x 15 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 15 Reps

Toe Touches Demonstration

Toe Touches

3 Sets x 20 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 30 Reps