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Jim PAG Modified Routine
General
Intermediate
Machine strength
Plan Details
The Jim PAG Modified Routine routine by jimgorlitz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Calves
Est. 51 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Cable Calf Raise
3 Sets x 12 Reps
Single Leg Standing Calf Raise w Dumbbells
3 Sets x 12 Reps
Tue
Back and Abs
Est. 70 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Barbell Shrugs
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Side Bridge
3 Sets
Plank
3 Sets
Wed
Legs and Abs
Est. 64 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Side Bridge
3 Sets
Side Bridge
3 Sets
Plank
3 Sets
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Thu
Shoulders and Abs
Est. 33 min
5 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
