Jeffry Lean Cutting
General
Beginner
Machine strength
Plan Details
The Jeffry Lean Cutting routine by jeffryanwar is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
For those who really wants to see improvement on their overall body changes
Routine detail
Mon
Heavy Chest and Triceps
Est. 86 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Rowing
1 Set
Tue
Heavy Back and Bicep
Est. 95 min
11 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Jump Rope
1 Set
Wed
Heavy Shoulder and legs,minor abs
Est. 94 min
11 exercises
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 12 Reps
Weighted Side Bend
4 Sets x 12 Reps
Thu
Light Chest and Heavy Triceps
Est. 89 min
10 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Fri
Light Back and Heavy Bicep
Est. 96 min
11 exercises
T Bar Row
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Cable Side Bend
3 Sets x 8 Reps
Sat
Light Shoulder and Heavy Legs
Est. 96 min
10 exercises
Machine Shoulder Press
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
