3 Months Fat to Fit Get Back to It joc
Cutting
Advanced
None
Plan Details
The 3 Months Fat to Fit Get Back to It joc routine by jocquerobinson is a 9 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is an advanced cutting routine designed to help individuals increase their heart rate, workout intensity and metabolic rate to stimulate fat loss and getting lean. In this routine you will be working out 6 to 7 days a week for optimal fat loss and muscle growth. This routine will be performed for 3 months, as this is optimal time to confuse your body into this new exercise program and trigger fat loss/muscle growth and strength. There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build the muscles. Each day of the routine will focus on a major body part, a mixture of various core exercises and cardio to help the burn calories and excess fat storage in the body You may institute a rest day into your routine schedule if you feel that training 7 days a week is too excessive. Cardio in the beginning of the workout day should be performed as a warm-up only to get your heart rate up and loosen the muscles before the workout at hand. The final cardio of the day is used to burn even more calories for optimal fat loss. *** Note : As to any cutting routine, diet is KEY. You need to eat a healthy, clean and strict diet to maintain proper calorie intake to stimulate the fat loss you are looking for. Heavy carbs and processed foods should be stayed away from at all costs while trying to lose weight. You can have a carb heavy meal once a week to help spark an increase in metabolic rate. You can substitue in exercise balls for any bench exercises if you are looking to build your abs and core more. This will help with gaining more balance and stability. For the plank exercises you will want to hold onto the plank position for a count of 60 to 90 seconds; this will help strengthen and tighten the core muscles.
Routine detail
Mon
Legs and Abs
Est. 0 min
9 exercises
Dumbbell Plie Squat
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Prisoner Squat
3 Sets x 20 Reps
Leg Raise
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Jump Rope
1 Set
Tue
Chest and Abs
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Prisoner Squat
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Jump Rope
1 Set
Wed
Back and Abs
Est. 0 min
9 exercises
Pull-Up
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Superman
3 Sets
Jump Rope
1 Set
Thu
Arms and Abs
Est. 0 min
9 exercises
Dumbbell Arnold Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Dumbbell Inner Bicep Curl
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Plank
3 Sets
Jump Rope
1 Set
Fri
Legs and Abs
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Toe Touches
3 Sets x 12 Reps
Jump Rope
1 Set
Sat
Chest and Abs
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Plank
3 Sets
Jump Rope
1 Set
Sun
Arms and Abs
Est. 0 min
8 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Alternating Reverse Fly
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Jump Rope
1 Set
Any
[2022-02-22] Workout
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Any
Quick back workout
Est. 0 min
4 exercises
Pull-Up
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Superman
3 Sets
