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Maps 15min NJ Phase I
Cutting
Intermediate
Barbell
Plan Details
The Maps 15min NJ Phase I routine by NickJacobsen is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 weeks then go to Phase II
Routine detail
Mon
Monday Phase I
2 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Tue
Tuesday Phase I
2 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Wed
Wednesday Phase I
2 exercises
Kettlebell Windmill
4 Sets x 10 Reps
Bench Jackknife Sit-Up
3 Sets x 10 Reps
Thu
Thursday Phase I
6 exercises
Reverse Crunch
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Walking
1 Set
Jump Rope
1 Set
Toe Touch Stretch
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Fri
Friday Phase I
2 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Sat
Saturday Phase I
2 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Sun
Sunday Phase I
2 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
