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jala jala
Cutting
Beginner
Machine strength
Plan Details
The jala jala routine by Ancik88 is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Klata bary
Est. 66 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Weight Plate High Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Tue
ABS Ramiona
Est. 65 min
8 exercises
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Plank
4 Sets
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Wed
Nogi
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Thu
ABS Przedramiona
Est. 52 min
6 exercises
Parallel Bar Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Plank
4 Sets
Dumbbell Side Bend
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 15 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 15 Reps
Fri
Plecy
Est. 60 min
7 exercises
Chin-Up with Knee Raise
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
