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JJ Standard
General
Advanced
Machine strength
Plan Details
The JJ Standard routine by JayJayCabaong is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Arms
Est. 77 min
13 exercises
Stationary Bike
1 Set
Jackknife Sit-Up
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 10 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Negative Preacher Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Tue
Legs
Est. 65 min
10 exercises
Stationary Bike
1 Set
Jackknife Sit-Up
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wed
Shoulders
Est. 74 min
12 exercises
Stationary Bike
1 Set
Jackknife Sit-Up
3 Sets x 10 Reps
Scissor Kick
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Rotator Cuff Rotation
3 Sets x 8 Reps
Thu
Back
Est. 65 min
11 exercises
Stationary Bike
1 Set
Jackknife Sit-Up
3 Sets x 10 Reps
Weighted Side Rotation
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
1 Set x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Fri
Chest
Est. 63 min
10 exercises
Stationary Bike
1 Set
Jackknife Sit-Up
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
