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JI 2012
Cutting
Intermediate
Barbell
Plan Details
The JI 2012 routine by inferno.monika@gmail.com is a 8 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
bodybuilding for beginners (no legs). This 4-day split routine consists of chest, shoulders, back, arms training.
Routine detail
Day 1
Back and Biceps
Est. 63 min
6 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Day 2
Chest and Triceps
Est. 57 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 3
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Day 4
Break
Est. 0 min
0 exercises
This day is empty
Day 5
Shoulders
Est. 67 min
6 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Day 6
Arms
Est. 49 min
6 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 7
Abs and Forearm
Est. 54 min
5 exercises
Leg Raise with Hip Thrust
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Day 8
Break
Est. 0 min
0 exercises
This day is empty
