MJF Transformation DY style - JEFIT

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MJF Transformation DY style - JEFIT

MJF Transformation DY style banner

MJF Transformation DY style

AUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The MJF Transformation DY style routine by mikejung is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Advanced heavy split with recomp as biggest goal

Routine detail

Day 1

Delts, triceps and Abs

Est. 0 min

13 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

2 Sets x 15 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

2 Sets x 15 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

2 Sets x 15 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

2 Sets x 15 Reps

Crossing tricep extension Demonstration

Crossing tricep extension

3 Sets x 15 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 15 Reps

Overhead crossing cables triceps Demonstration

Overhead crossing cables triceps

3 Sets x 15 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 15 Reps

Low end cable curl Demonstration

Low end cable curl

3 Sets x 20 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 15 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

2 Sets x 15 Reps

Boxing bag mental Demonstration

Boxing bag mental

2 Sets

Day 2

Back, rear Delts and calves

Est. 0 min

13 exercises

Hanging Leg Raise Demonstration

Hanging Leg Raise

2 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

2 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 15 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

2 Sets x 15 Reps

Chest sup cable row Demonstration

Chest sup cable row

2 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

2 Sets x 15 Reps

T-Bar shrug Demonstration

T-Bar shrug

2 Sets x 15 Reps

Cable Rear Lateral Raise Demonstration

Cable Rear Lateral Raise

2 Sets x 15 Reps

Back Hyperextension Demonstration

Back Hyperextension

2 Sets x 15 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15 Reps

Boxing bag mental Demonstration

Boxing bag mental

2 Sets

Day 3

Chest, biceps and abs

Est. 0 min

14 exercises

Seated cable chest press Demonstration

Seated cable chest press

2 Sets x 15 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

2 Sets x 15 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

2 Sets x 15 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 15 Reps

Cable Straight Arm Crossover Demonstration

Cable Straight Arm Crossover

2 Sets x 15 Reps

Incline low cable curl Demonstration

Incline low cable curl

2 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 15 Reps

Heavy barbell curl Demonstration

Heavy barbell curl

2 Sets x 15 Reps

Cable One-Arm Preacher Curl Demonstration

Cable One-Arm Preacher Curl

2 Sets x 15 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

2 Sets x 15 Reps

Hammers+ Crossbody+ curls Demonstration

Hammers+ Crossbody+ curls

2 Sets x 15 Reps

Cable Seated Crunch Demonstration

Cable Seated Crunch

2 Sets x 15 Reps

GHD Sit up Demonstration

GHD Sit up

2 Sets x 15 Reps

Boxing bag mental Demonstration

Boxing bag mental

2 Sets

Day 4

Quads, hams and calves

Est. 0 min

11 exercises

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 15 Reps

L Sit Demonstration

L Sit

2 Sets

Sissy Squat Demonstration

Sissy Squat

2 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

2 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

2 Sets x 15 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

2 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 15 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

2 Sets x 15 Reps

Boxing bag mental Demonstration

Boxing bag mental

2 Sets