Week 1 and 3 - JEFIT

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Week 1 and 3 - JEFIT

Week 1 and 3 banner

Week 1 and 3

Cutting

Beginner

Body

Plan Details

The Week 1 and 3 routine by KAjei is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.

Routine detail

Mon

Triceps / Chest

Est. 119 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Cable Low Tricep Extension (Supine) Demonstration

Cable Low Tricep Extension (Supine)

3 Sets x 8 Reps

Medicine Ball Chest Throw (Supine) Demonstration

Medicine Ball Chest Throw (Supine)

3 Sets x 8 Reps

Stability Ball Tricep Stretch Demonstration

Stability Ball Tricep Stretch

3 Sets x 8 Reps

Tricep Side Stretch Demonstration

Tricep Side Stretch

3 Sets x 8 Reps

Tue

Hamstring / Calves

Est. 205 min

15 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Ankle Circles Demonstration

Ankle Circles

3 Sets x 8 Reps

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 8 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 8 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 8 Reps

Stability Ball Hip Flexor Stretch Demonstration

Stability Ball Hip Flexor Stretch

3 Sets x 8 Reps

Posterior Tibialis Stretch Demonstration

Posterior Tibialis Stretch

3 Sets x 8 Reps

Stability Ball Standing Hamstring Stretch Demonstration

Stability Ball Standing Hamstring Stretch

3 Sets

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 8 Reps

Wed

Back and Biceps

Est. 138 min

13 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell One-Arm Incline Curl Demonstration

Dumbbell One-Arm Incline Curl

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Dual Cable Triceps Extension Demonstration

Dual Cable Triceps Extension

3 Sets x 8 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

3 Sets x 8 Reps

Barbell One-Arm Row Demonstration

Barbell One-Arm Row

3 Sets x 8 Reps

Stability Ball Back Extension with Hands Behind Head Demonstration

Stability Ball Back Extension with Hands Behind Head

3 Sets x 8 Reps

Cat Stretch Demonstration

Cat Stretch

3 Sets x 8 Reps

Hip Stretch Demonstration

Hip Stretch

3 Sets x 8 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

3 Sets

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

3 Sets

Thu

Hamstring/ Calves

Est. 192 min

15 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Stationary Bike Demonstration

Stationary Bike

1 Set

Wall Calf Stretch Demonstration

Wall Calf Stretch

3 Sets x 8 Reps

Ankle Circles Demonstration

Ankle Circles

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

2 Sets x 8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

2 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

2 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

2 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

2 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

2 Sets x 8 Reps

Bodyweight Lunge Demonstration

Bodyweight Lunge

2 Sets x 8 Reps

Stability Ball Hip Flexor Stretch Demonstration

Stability Ball Hip Flexor Stretch

3 Sets x 8 Reps

Posterior Tibialis Stretch Demonstration

Posterior Tibialis Stretch

3 Sets x 8 Reps

Stability Ball Standing Hamstring Stretch Demonstration

Stability Ball Standing Hamstring Stretch

3 Sets

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 8 Reps

Fri

Abs / Ass

Est. 122 min

11 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Flutter Kick Demonstration

Flutter Kick

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 8 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets