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JnD.2024's 6 Days Plan
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The JnD.2024's 6 Days Plan routine by J.D.2023 is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Each day works a general muscle group. Let me know what you think. Work, using a lower weight that you can finish the final set without too much trouble. if it is too easy add weight or ad more reps to each set. Enjoy
Routine detail
Mon
Chest
Est. 95 min
10 exercises
Dynamic Chest Stretch
4 Sets x 8 Reps
Isometric Chest Press
4 Sets x 8 Reps
Push-Up
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 12 Reps
Cable Mid Chest Crossover
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Tue
Back and Shoulder
Est. 119 min
14 exercises
Shoulder Stretch
4 Sets x 8 Reps
Back Stretch
4 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 12 Reps
Machine Reverse Fly
5 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Wed
Leg
Est. 71 min
12 exercises
Seated Floor Hamstring Stretch
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
Thu
Tricep and Forearm
Est. 73 min
12 exercises
Tricep Stretch
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Wrist Circles
3 Sets x 8 Reps
Fri
Biceps and Abs
Est. 96 min
12 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Plank
3 Sets
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sat
Cardio and Glutes
Est. 107 min
6 exercises
Running
1 Set
Barbell Hip Thrust
5 Sets x 10 Reps
Cable Leg Kickback
5 Sets x 10 Reps
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Glute Stretch
3 Sets x 8 Reps
Iron Cross Stretch
3 Sets x 8 Reps
