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Chris jones weeks 1-4
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Chris jones weeks 1-4 routine by Mazen244 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest, Delts & tris
Est. 0 min
12 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Tue
Back, Traps & Bis
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Elliptical Training
1 Set
Wed
Leg & Calves
Est. 0 min
6 exercises
Machine Single-Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Thu
Chest, Delts & Tris
Est. 0 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Back & Bis
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 15 Reps
Sat
Legs & Calves
Est. 0 min
6 exercises
Machine Leg Extension
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
