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J Either 5 Days
General
Intermediate
Machine strength
Plan Details
The J Either 5 Days routine by Shaggeor is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Body
6 exercises
Machine Bench Press
4 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 2
Lower Body
5 exercises
Hack Squat
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 10 Reps
Day 3
Rest
0 exercises
This day is empty
Day 4
Push Workout
7 exercises
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 5
Pull Workout
7 exercises
Pull-Up
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 6
Rest
0 exercises
This day is empty
Day 7
Legs 2
5 exercises
Hack Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
