JefitTeam

Mar 20th 2023

TRY IT OUT

DOWNLOAD

From Fat to Fit (3-Month Plan)

DOWNLOADS/VIEWS: 11986/652140

RATING: 77 (FROM 1637 JEFIT MEMBERS)

7 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an advanced cutting routine designed to help individuals increase their workout heart rate intensity and metabolic rate. This, in turn, will help to stimulate fat loss.

In this advanced routine you will be working out 6 to 7 days a week for short-term fat loss and long-term becoming more lean.

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 and an eventual increase in strength.

There is a mix of bodyweight, dumbbell, weighted and core exercises used in this routine to work and build your major muscle groups.

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 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.

Legs and Abs 10 exercises, 1 hr 12 mins

Elliptical Training	0x0 reps • 600m	rest: 15s
Bodyweight Lunge	3x6 reps	rest: 15s
Rear Bodyweight Lunge	3x6 reps	rest: 60s
Freehand Jump Squat	3x8 reps	rest: 60s
Bodyweight Standing Calf Raise	3x15 reps	rest: 60s
Prisoner Squat	3x12 reps	rest: 60s
Crunches	3x15 reps	rest: 60s
Wood Chops with Cable	3x15 reps	rest: 60s
Hanging Leg Raise	2x15 reps	rest: 60s
Elliptical Training	0x0 reps • 600m	rest: 25s

Cardio & Chest 7 exercises, 1 hr 3 mins

Treadmill Running	0x0 reps • 600m	rest: 15s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Treadmill Running	0x0 reps • 420m	rest: 60s
Walking	0x0 reps • 420m	rest: 60s

Arms and Abs 13 exercises, 1 hr 36 mins

Treadmill Running	0x0 reps • 720m	rest: 15s
Dumbbell Squat	3x12 reps	rest: 60s
Standing Dumbbell Press	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Close Grip Preacher Curl	3x12 reps	rest: 60s
Chest Dip	3x12 reps	rest: 60s
Oblique Crunches	3x20 reps	rest: 60s
Reverse Crunch	3x20 reps	rest: 60s
Plank	3x0 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 25s

Cardio & Back 9 exercises, 1 hr 3 mins

Rowing	0x0 reps • 360m	rest: 15s
Wide Grip Lat Pulldown	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Back Extensions - Hyperextensions	3x12 reps	rest: 60s
Pull Ups	3x12 reps	rest: 60s
Hanging Leg Raise	2x18 reps	rest: 60s
Crunches	2x18 reps	rest: 60s
Wood Chops with Cable	2x18 reps	rest: 60s
Rowing	0x0 reps • 360m	rest: 25s

Legs and Abs 9 exercises, 58 mins

Elliptical Training	0x0 reps • 720m	rest: 15s
Rear Bodyweight Lunge	2x10 reps	rest: 60s
Freehand Jump Squat	3x5 reps	rest: 60s
Bodyweight Standing Calf Raise	2x15 reps	rest: 60s
Prisoner Squat	2x12 reps	rest: 60s
Weighted Decline Crunch	2x15 reps	rest: 60s
Crunches	2x15 reps	rest: 60s
Wood Chops with Cable	2x15 reps	rest: 60s
Elliptical Training	0x0 reps • 360m	rest: 25s

Chest and Abs 12 exercises, 1 hr 26 mins

Treadmill Running	0x0 reps • 480m	rest: 15s
Dumbbell Bench Press	3x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Push Up	3x12 reps	rest: 60s
Exercise Ball Crunch	3x12 reps	rest: 60s
Decline Bench Leg Raise	3x12 reps	rest: 60s
Decline Weighted Twist	3x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 60s
Walking	0x0 reps • 480m	rest: 60s
Assisted Hyperextension	2x10 reps	rest: 60s

Full Body 12 exercises, 1 hr 29 mins

Treadmill Running	0x0 reps • 480m	rest: 15s
Dumbbell Squat	3x12 reps	rest: 60s
Standing Dumbbell Press	3x12 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Close Grip Preacher Curl	3x12 reps	rest: 60s
Chest Dip	3x12 reps	rest: 60s
Oblique Crunches	2x20 reps	rest: 60s
Reverse Crunch	2x20 reps	rest: 60s
Treadmill Running	0x0 reps • 360m	rest: 25s