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JPo's Body Sculpting
Cutting
Advanced
Machine strength
Plan Details
The JPo's Body Sculpting routine is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This program is designed for those individuals whom want to tighten up!! It consists of a total body, 3 days a week * 2 week alternating program . Enjoy
Routine detail
Mon
Week 1 Upper Body
Est. 103 min
12 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 14 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Jump Rope
1 Set
Running
1 Set
Mon
Week 2 Lower Body
Est. 187 min
11 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 14 Reps
Calf Press On Leg Press
3 Sets x 14 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Bridge
3 Sets
Elliptical Training
1 Set
Walking
1 Set
Wed
Week 1 Lower Body
Est. 71 min
8 exercises
Smith Machine Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Lateral Lunge
3 Sets x 14 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Hack Calf Raise
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 14 Reps
Rowing
1 Set
Wed
Week 2 Upper Body
Est. 105 min
13 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Decline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Bicep Stretch
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Week 1 Upper Body
Est. 104 min
14 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Press
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Superman
3 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Jump Rope
1 Set
Rowing
1 Set
Fri
Week 2 Lower Body
Est. 72 min
9 exercises
Weight Plate Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Step Machine
1 Set
