j and c workout
General
Intermediate
Machine strength
Plan Details
The j and c workout routine by JustinKnellinger is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 63 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
barbell standing push press
3 Sets x 15 Reps
Day 2
Pull A
Est. 65 min
9 exercises
T Bar Row
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Day 3
Legs A
Est. 72 min
10 exercises
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Glute Kickback
3 Sets x 12 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Day 5
Push B
Est. 59 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
barbell standing push press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Bench Push-Up
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Day 6
Pull B
Est. 81 min
9 exercises
Rowing
1 Set
Barbell Upright Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Day 7
Legs B
Est. 59 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
