J and G cut
General
Advanced
Machine strength
Plan Details
The J and G cut routine by juathomas is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Push
Est. 33 min
5 exercises
Barbell Bench Press
4 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Tue
Legs
Est. 33 min
5 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Wed
Pull
Est. 48 min
6 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Thu
Push
Est. 34 min
5 exercises
Barbell Overhead Squat
4 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Fri
Legs
Est. 33 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Sun
Pull
Est. 44 min
6 exercises
Barbell Deadlift
1 Set x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
