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NJ-Grow & Shred program
Cutting
Intermediate
Machine strength
Plan Details
The NJ-Grow & Shred program routine by naimjalil is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Tue
Back & Biceps
Est. 97 min
9 exercises
Barbell Bent-Over Row
6 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 15 Reps
Cable Rope Lat Pulldown
7 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 15 Reps
Barbell Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Fri
Legs (& abs)
Est. 63 min
5 exercises
Machine Leg Extension
6 Sets x 25 Reps
Machine Leg Press
4 Sets x 15 Reps
Hack Squat (Narrow Stance)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
7 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Sat
Shoulders & Traps
Est. 73 min
6 exercises
Dumbbell Lateral Raise
7 Sets x 12 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 25 Reps
Sun
Chest & Triceps
Est. 88 min
7 exercises
Smith Machine Incline Bench Press
5 Sets x 25 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Smith Machine Bench Press
7 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
