Javad 3day
Cutting
Beginner
Machine strength
Plan Details
The Javad 3day routine by javad.mammadli is a 5 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Push - Pull - Legs - Push - Pull Cutting Cycle/ Two Days Rest.. This is a higher rep work out for getting harder & leaner/Defined..Size is the focus here - you need to work hard on every set but not to total failure, a good training partner is also recommended for motivation & encouragement, consume enough calories to suit your goal stick with routine for 4 weeks have a week off & go again..or go back to my bulking cycle..BAM! enjoy have fun - you will get back what you put in.... grow strong - get MASSIVE..
Routine detail
Mon
Push
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Tue
rest
Est. 0 min
0 exercises
This day is empty
Wed
Legs
Est. 43 min
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Thu
rest
Est. 0 min
0 exercises
This day is empty
Fri
Pull
Est. 39 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
