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JRF week 1
Cutting
Intermediate
Machine strength
Plan Details
The JRF week 1 routine by fernandorhernandez is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest
Est. 84 min
11 exercises
Cable Cross-Over
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Decline Oblique Crunch
2 Sets x 25 Reps
Parallel Bar Hip Raise
2 Sets x 25 Reps
Cable Shrug
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Toe Touches
2 Sets x 25 Reps
Seated Leg Tuck
2 Sets x 25 Reps
Barbell Shrug
3 Sets x 15 Reps
Day 2
Back
Est. 58 min
5 exercises
Barbell Rack Pull
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Dumbbell Incline Row (Reverse Grip)
4 Sets x 15 Reps
Treadmill Running
1 Set
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Day 3
Shoulders
Est. 83 min
11 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Parallel Bar Hip Raise
2 Sets x 25 Reps
Crunch
2 Sets x 25 Reps
Leverage Machine Shrug
3 Sets x 15 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Toe Touches
2 Sets x 25 Reps
Crunch with Hands Overhead
2 Sets x 25 Reps
Weight Plate One-Arm Shrug
3 Sets x 15 Reps
Day 4
Leg
Est. 61 min
9 exercises
Hack Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Barbell Romanian Deadlift
2 Sets x 15 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Hack Calf Raise
2 Sets x 15 Reps
Day 5
Arms
Est. 61 min
8 exercises
Barbell Preacher Curl
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Machine Dip
2 Sets x 12 Reps
Treadmill Running
1 Set
Dumbbell Alternating Incline Curl
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
