Loading...
JM CD
General
Intermediate
Machine strength
Plan Details
The JM CD routine by DanielBarras is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
JM Creeping Death
Routine detail
Day 1
Monday
7 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
Tuesday
8 exercises
Dumbbell One-Arm Incline Chest Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Day 3
Wednesday
5 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
Thursday
5 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Day 5
Friday
7 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Kettlebell Alternating Floor Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 6
Saturday or sunday
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
6 Sets x 15 Reps
