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J3D Workout
Cutting
Beginner
None
Plan Details
The J3D Workout routine is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Shoulders and Abs
Est. 54 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Tue
Boxing
Est. 43 min
2 exercises
Jump Rope
20 Sets
Boxing
20 Sets
Wed
Legs
Est. 57 min
8 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Plie Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Single-Leg Glute Bridge
3 Sets x 12 Reps
Thu
Arms and Abs
Est. 69 min
9 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 15 Reps
Sat
Back
Est. 39 min
8 exercises
Pull-Up
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Chin-Up (Close Grip)
3 Sets x 5 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Sun
Chest and Abs
Est. 51 min
8 exercises
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Cable Pallof Press with Rotation
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
