JJ's PHUL Routine

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RATING: 74 (FROM 25 JEFIT MEMBERS)

3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Upper Power, Lower Power, Rest, Upper Hypertrophy, Lower Hypertrophy, Rest, Rest

Upper Power 7 exercises, 1 hr 7 mins

Barbell Bench Press	3x5 reps	rest: 180s
Dumbbell Incline Bench Press	2x8 reps	rest: 180s
Barbell Bent-Over Row	3x5 reps	rest: 180s
Barbell Military Press	3x5 reps	rest: 180s
Barbell Curl	3x10 reps	rest: 90s
Weighted Pull-Up	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s

Lower Power 6 exercises, 39 mins

Upper Hypertrophy 11 exercises, 1 hr 4 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	2x12 reps	rest: 60s
Dumbbell Fly	2x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	2x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Cable Shoulder Extension	2x10 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	2x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Weighted Pull-Up	2x15 reps	rest: 60s

Lower Hypertrophy 7 exercises, 50 mins