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180
Cutting
Advanced
Machine strength
Plan Details
The 180 routine by jjmckenna09 is a 7 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest Triceps and Traps
Est. 111 min
17 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Seated Shrug
3 Sets x 8 Reps
Tue
Back and Biceps
Est. 72 min
11 exercises
T Bar Row
3 Sets x 8 Reps
Cable Incline Bench Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Wed
Shoulders and Lower Back
Est. 52 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Thu
Legs and Traps
Est. 88 min
14 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Band Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Shrug
3 Sets x 8 Reps
Fri
Chest and Triceps
Est. 92 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Bench Press
6 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Sat
Full Back and Biceps
Est. 98 min
15 exercises
Leverage Machine High Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sun
Shoulders and Legs
Est. 100 min
15 exercises
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
