rofluap
GZCL J&T
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The GZCL J&T routine by rofluap is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 9
Day 10
Block 1 Day 1
Est time: 93 min
8 exercises
Barbell Squat
Upper Legs
Sets
12
Reps
8
Interval
00:00
Rest Time
01:00
2" Deficit Deadlift
Upper Legs
Sets
7
Reps
8
Interval
00:00
Rest Time
01:00
Machine Single-Leg Press
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Leverage Machine Iso Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Cable V-Bar Row
Back
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
