body transformation 2018 - JEFIT

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body transformation 2018 - JEFIT

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body transformation 2018

Cutting

Advanced

Machine strength

Plan Details

The body transformation 2018 routine by jcfinger is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Every Rep go a little heavier than the last, attempt failure every time on heavy days *

Routine detail

Mon

Leg

Est. 134 min

8 exercises

Bodyweight Squat Demonstration

Bodyweight Squat

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 75 Reps

Barbell Bench Squat Demonstration

Barbell Bench Squat

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

1 Set x 250 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

20 Sets x 10 Reps

Step Machine Demonstration

Step Machine

1 Set

Tue

Back Day Heavy

Est. 91 min

9 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 15 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

4 Sets x 15 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Sit-Up Demonstration

Sit-Up

1 Set x 50 Reps

Walking Demonstration

Walking

1 Set

Wed

Arms Heavy

Est. 121 min

14 exercises

Barbell Curl Demonstration

Barbell Curl

1 Set x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

4 Sets x 20 Reps

Dumbbell Seated Alternating Hammer Curl Demonstration

Dumbbell Seated Alternating Hammer Curl

4 Sets x 10 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 20 Reps

Dip Demonstration

Dip

3 Sets x 25 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

4 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 15 Reps

Scissor Kick Demonstration

Scissor Kick

3 Sets x 25 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 25 Reps

Alternating Floor Leg Raise Demonstration

Alternating Floor Leg Raise

3 Sets x 25 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Thu

Chest/ Shoulder Heavy

Est. 102 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 15 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Push-Up Demonstration

Push-Up

1 Set x 50 Reps

Dip Demonstration

Dip

1 Set x 50 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Fri

leg/calve day

Est. 100 min

10 exercises

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 50 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

4 Sets x 12 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 10 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 25 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

4 Sets x 18 Reps

Plank Demonstration

Plank

3 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set