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12 Week Zaijyn
Cutting
Intermediate
Machine strength
Plan Details
The 12 Week Zaijyn routine by Zaijyn is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest and Tri
Est. 136 min
7 exercises
Step Machine
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
44 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Tue
Abs and Cardio
Est. 83 min
6 exercises
Step Machine
1 Set
Leg Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Plank
3 Sets
Wed
Legs and Shoulders
Est. 86 min
9 exercises
Step Machine
1 Set
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Deltoid Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Thu
Abs and Cardio
Est. 83 min
6 exercises
Step Machine
1 Set
Leg Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Plank
3 Sets
Fri
Back and Bi
Est. 77 min
8 exercises
Step Machine
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Sat
Abs and Cardio
Est. 83 min
6 exercises
Step Machine
1 Set
Leg Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Plank
3 Sets
