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
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 75 Reps
Barbell Bench Squat
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Lunge
1 Set x 250 Reps
Machine Leg Extension
20 Sets x 10 Reps
Step Machine
1 Set
Tue
Back Day Heavy
Est. 91 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable One-Arm Seated Row
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Sit-Up
1 Set x 50 Reps
Walking
1 Set
Wed
Arms Heavy
Est. 121 min
14 exercises
Barbell Curl
1 Set x 10 Reps
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Zottman Curl
4 Sets x 20 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 20 Reps
Dip
3 Sets x 25 Reps
Barbell Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Elevated Push-Up
3 Sets x 15 Reps
Scissor Kick
3 Sets x 25 Reps
Leg Raise
3 Sets x 25 Reps
Alternating Floor Leg Raise
3 Sets x 25 Reps
Stationary Bike
1 Set
Thu
Chest/ Shoulder Heavy
Est. 102 min
12 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
5 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 10 Reps
Push-Up
1 Set x 50 Reps
Dip
1 Set x 50 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Walking
1 Set
Fri
leg/calve day
Est. 100 min
10 exercises
Machine Leg Press
5 Sets x 15 Reps
Machine Calf Raise
5 Sets x 50 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 25 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Curl
4 Sets x 18 Reps
Plank
3 Sets
Elliptical Training
1 Set
