185

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185 - JEFIT

Cutting

Advanced

Machine strength

Plan Details

The 185 routine by jjmckenna09 is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Routine detail

Day 1

Chest Tri and Max Squat

Est. 79 min

11 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Bench Press

7 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Machine Dip

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Kickback (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Day 2

Shoulders Bi and Traps

Est. 113 min

15 exercises

Dumbbell Seated Shoulder Press

5 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Machine Deltoid Raise

3 Sets x 8 Reps

Machine Shoulder Press

5 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl

3 Sets x 8 Reps

Preacher Curl Machine

3 Sets x 8 Reps

EZ Bar Seated Curl (Close Grip)

3 Sets x 8 Reps

Machine Hammer Curl

5 Sets x 8 Reps

Barbell Shrug

7 Sets x 8 Reps

Leverage Machine Shrug

3 Sets x 8 Reps

Smith Machine Shrug

3 Sets x 8 Reps

Day 3

Legs Tri and Max Bench

Est. 125 min

18 exercises

Barbell Bench Press

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Machine Hip Abduction

3 Sets x 8 Reps

Barbell Squat

6 Sets x 8 Reps

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Hack Squat

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

EZ Bar Tricep Extension

5 Sets x 8 Reps

Dumbbell Alternating Tricep Kickback

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Donkey Calf Raise

3 Sets x 8 Reps

Smith Machine Toe Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Day 4

Back Bi and Lower

Est. 109 min

14 exercises

Barbell Deadlift

6 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip)

6 Sets x 8 Reps

Leverage Machine High Row

3 Sets x 8 Reps

Leverage Machine Iso Row

3 Sets x 8 Reps

Machine Lat Pulldown

3 Sets x 8 Reps

Machine Reverse Fly

3 Sets x 8 Reps

Machine Vertical Row (Close Grip)

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

EZ Bar Seated Curl (Close Grip)

3 Sets x 8 Reps

Preacher Curl Machine

3 Sets x 8 Reps

Machine Hammer Curl

3 Sets x 8 Reps

Machine Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

Day 5

Chest Tri and Max Squat

Est. 87 min

12 exercises

Barbell Squat

3 Sets x 8 Reps

Barbell Incline Bench Press

6 Sets x 8 Reps

Barbell Decline Bench Press

3 Sets x 8 Reps

Machine Inner Chest Press

3 Sets x 8 Reps

Machine Fly

3 Sets x 8 Reps

Cable Cross-Over

3 Sets x 8 Reps

Cable Lower Chest Raise

3 Sets x 8 Reps

Machine Dip

5 Sets x 8 Reps

Cable Tricep Kickback

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Day 6

Shoulders bi and traps

Est. 117 min

15 exercises

Barbell Shoulder Press

6 Sets x 8 Reps

Barbell Military Press (Seated)

3 Sets x 8 Reps

Barbell Upright Row

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise

3 Sets x 8 Reps

Cable Front Raise

3 Sets x 8 Reps

Cable External Rotation

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 8 Reps

Barbell Shrug

6 Sets x 8 Reps

Smith Machine Shrug

3 Sets x 8 Reps

Leverage Machine Shrug

3 Sets x 8 Reps

Barbell Curl

6 Sets x 8 Reps

Preacher Curl Machine

3 Sets x 8 Reps

Cable One-Arm Bicep Curl

3 Sets x 8 Reps

Cable One-Arm High Curl

3 Sets x 8 Reps

Machine Hammer Curl

5 Sets x 8 Reps

Day 7

Legs tri and max bench

Est. 117 min

16 exercises

Barbell Bench Press

3 Sets x 8 Reps

Barbell Squat

6 Sets x 8 Reps

Barbell Lunge

3 Sets x 8 Reps

Barbell Clean Deadlift

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Single-Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Calf Press On Leg Press

3 Sets x 8 Reps

Donkey Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

5 Sets x 8 Reps

Smith Machine Toe Raise

3 Sets x 8 Reps

EZ Bar Tricep Extension

5 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Cable One-Arm Tricep Extension

3 Sets x 8 Reps

Cable Tricep Kickback

3 Sets x 8 Reps

Day 8

bi back and lower

Est. 109 min

14 exercises

Barbell Deadlift

6 Sets x 8 Reps

Back Hyperextension

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

6 Sets x 8 Reps

Cable Rear Pulldown (Wide Grip)

6 Sets x 8 Reps

T Bar Row

3 Sets x 8 Reps

Pull-Up

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Cable Upper Row

3 Sets x 8 Reps

Cable Rope Lat Pulldown

3 Sets x 8 Reps

Dumbbell Seated Bicep Curl

5 Sets x 8 Reps

EZ Bar Seated Curl (Close Grip)

3 Sets x 8 Reps

Preacher Curl Machine

3 Sets x 8 Reps

Machine Hammer Curl

3 Sets x 8 Reps

Machine Bicep Curl (Reverse Grip)

3 Sets x 8 Reps

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185

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