JRF week 1

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Chest 11 exercises, 1 hr 23 mins

Dumbbell Decline Bench Press	3x15 reps	rest: 60s
Dumbbell Bench Press	3x15 reps	rest: 60s
Barbell Decline Bench Press	3x15 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Toe Touches	2x25 reps	rest: 60s
Decline Oblique Crunch	2x25 reps	rest: 60s
Seated Leg Tuck	2x25 reps	rest: 60s
Parallel Bar Hip Raise	2x25 reps	rest: 60s
Barbell Shrug	3x15 reps	rest: 60s
Cable Shrug	3x15 reps	rest: 60s
Smith Machine Shrug	3x15 reps	rest: 60s

Back 5 exercises, 58 mins

Chin-Up	3x15 reps	rest: 60s
Barbell Rack Pull	3x15 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x15 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	4x15 reps	rest: 60s
Treadmill Running	1x8 reps	rest: 20s

Shoulders 11 exercises, 1 hr 22 mins

Machine Shoulder Press	3x15 reps	rest: 60s
Barbell Shoulder Press	3x15 reps	rest: 60s
Smith Machine Shoulder Press	3x15 reps	rest: 60s
Dumbbell One-Arm Shoulder Press	3x15 reps	rest: 60s
Parallel Bar Hip Raise	2x25 reps	rest: 60s
Toe Touches	2x25 reps	rest: 60s
Crunch	2x25 reps	rest: 60s
Crunch with Hands Overhead	2x25 reps	rest: 60s
Leverage Machine Shrug	3x15 reps	rest: 60s
Smith Machine Shrug	3x15 reps	rest: 60s
Weight Plate One-Arm Shrug	3x15 reps	rest: 60s

Leg 9 exercises, 1 hr 0 min

Arms 8 exercises, 1 hr 0 min

Dumbbell Alternating Incline Curl	2x12 reps	rest: 60s
Barbell Preacher Curl	2x12 reps	rest: 60s
Barbell Curl	2x12 reps	rest: 60s
Dumbbell Bicep Curl	2x12 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	2x12 reps	rest: 60s
Machine Dip	2x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	2x12 reps	rest: 60s
Treadmill Running	1x8 reps	rest: 20s