Varied all around routine (updated)

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RATING: 75 (FROM 71 JEFIT MEMBERS)

3 DAYS - Cutting - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

All around routine that includes a regular set, a drop-set as well as a 5 x 5 set to hit every type of muscle in the body and get a well-rounded workout.

Day 2
Day 3
Day 4
Day 1

Legs 9 exercises, 48 mins

Smith Machine Squat	4x12,12,10,8 reps	rest: 60s
Smith Machine Reverse Calf Raises	4x12,12,10,8 reps	rest: 60s
Dumbbell Lunges	4x12,12,10,8 reps	rest: 60s
Seated Leg Curl with One Leg	3x8 reps	rest: 0s
Leg Extensions	3x8 reps	rest: 0s
Seated Leg Curl with One Leg	3x8 reps	rest: 60s
Leg Extensions	3x8 reps	rest: 60s
Thigh Abductor	4x12,12,10,8 reps	rest: 60s
Thigh Adductor	4x12,12,10,8 reps	rest: 60s

Back and Triceps 7 exercises, 38 mins

Cable Seated Row	3x12,12,10,8 reps	rest: 30s
Triceps Pushdown V Bar	3x8 reps	rest: 60s
Cable Parallel Lat Pulldown	5x12,5,5,5,5 reps	rest: 45s
Cable Rope Triceps Pushdown	5x12,5,5,5,5 reps	rest: 45s
Barbell Reverse Grip Bent Over Row	4x12,12,10,8 reps	rest: 60s
Cable Reverse Grip Triceps Pushdown	4x12,12,10,8 reps	rest: 60s
Smith Machine Deadlift	4x12,12,10,8 reps	rest: 60s

Biceps and Shoulders 10 exercises, 52 mins

EZ-Bar Curl	4x12,12,10,8 reps	rest: 30s
Dumbbell Lateral Raise	4x12,12,10,8 reps	rest: 30s
Hammer Curls with Rope	5x5 reps	rest: 45s
Cable front raise	5x5 reps	rest: 45s
Reverse Cable Curl	4x8 reps	rest: 0s
Seated reverse fly	4x8 reps	rest: 0s
Reverse Cable Curl	3x8 reps	rest: 45s
Seated reverse fly	3x8 reps	rest: 60s
Twisting Standing Dumbbell Curl	2x30 reps	rest: 60s
Smith Machine Shrug	4x8 reps	rest: 0s

Chest and Abs 6 exercises, 29 mins

Dumbbell Incline Bench Press	4x12,12,10,8 reps	rest: 30s
Dumbbell Incline Fly	4x12,12,10,8 reps	rest: 30s
Dumbbell Bench Press	4x12,12,10,8 reps	rest: 45s
Dumbbell Fly	4x12,12,10,8 reps	rest: 45s
Dumbbell Decline Bench Press	4x12,12,10,8 reps	rest: 60s
Dumbbell Decline Fly	4x12,12,10,8 reps	rest: 60s