NW 60D PH2_JW_FINAL v2
Cutting
Advanced
Barbell
Plan Details
The NW 60D PH2_JW_FINAL v2 routine by JwooLKN is a 5 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest/shoulders/Triceps
Est. 74 min
14 exercises
WARM UP
3 Sets
Incline push-up on bench
3 Sets x 12 Reps
TRISET
1 Set
Dumbbell Shoulder Press
3 Sets x 12 Reps
Bench Push-Up
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
TRISET
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Around-the-world dumbbell lateral raise - standing
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
TRISET
1 Set
Reverse incline barbell front raise
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Tue
Legs/Calves (quad)
Est. 61 min
16 exercises
Machine Leg Extension
3 Sets x 12 Reps
SUPERSET
1 Set
Machine Leg Press
1 Set x 12 Reps
Jump Squat
1 Set x 12 Reps
SUPERSET
1 Set
Machine Leg Extension
1 Set x 12 Reps
Barbell pulse squat
1 Set
SUPERSET
1 Set
Smith Machine Front Squat
3 Sets x 12 Reps
Sissy Squat
3 Sets x 12 Reps
SUPERSET
1 Set
Smith Machine Squat
3 Sets x 12 Reps
Alternating lunge jump
3 Sets x 12 Reps
SUPERSET
1 Set
Machine Calf Press
1 Set x 12 Reps
Bodyweight Calf Raise
1 Set x 12 Reps
Wed
Back/Biceps/Rear Delts
Est. 89 min
17 exercises
WARM UP
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
TRISET
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
TRISET
1 Set
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
SUPERSET
1 Set
Dumbbell Reverse Fly with External Rotation
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
TRISET
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
Plank hip dip
3 Sets x 12 Reps
Plank
3 Sets
Thu
Legs/Glutes (hams)
Est. 62 min
11 exercises
WARM UP
1 Set
Cable Leg Kickback
3 Sets x 12 Reps
SUPERSET
1 Set
Barbell Step-Up
3 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
SUPERSET
1 Set
Barbell Lateral Lunge
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
SUPERSET
1 Set
Reverse Hyper (Flat Bench)
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Fri
Upper body cardio acceleration
Est. 170 min
35 exercises
ROUND #1- JUMPING JACKS
1 Set
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Tricep Extension (Supine)
1 Set x 12 Reps
Plank knee raise
1 Set
ROUND #2- JUMP ROPE
1 Set
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Barbell Tricep Extension (Supine)
1 Set x 12 Reps
Plank knee raise
1 Set
ROUND #3- BUTT KICKS
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Plank knee raise
3 Sets
ROUND #4- BENCH STEP UPS
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Plank knee raise
3 Sets
ROUND #5- HIGH KNEES
1 Set
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Plank knee raise
3 Sets
