Iron Drip Lord’s Extremely Consistent 100% Unbroken Weekly Routine

DOWNLOADS/VIEWS: 0/43

RATING: 0 (FROM 0 JEFIT MEMBERS)

7 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Intended to boost muscle growth and fat burning by utilizing heat-shock protein, active rest recovery days to significantly help recovery. Currently pairing with a high protein diet.

Day 5
Day 3
Day 1
Day 2
Day 4

Leg Day 6 exercises, 0 min

Step Machine	1x8 reps • 10s	rest: 60s
Barbell Squat	3x5 reps	rest: 90s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s

Stretch & Sauna 30 min 8 exercises, 0 min

Kneeling Hip Flexor	3x8 reps	rest: 60s
Band Hamstring Stretch	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Hip Stretch	3x8 reps	rest: 60s
Soleus and Achilles Stretch	3x8 reps	rest: 60s
Bench Quad Stretch (Supine)	3x8 reps	rest: 60s
Step Machine	3x8 reps	rest: 60s
Treadmill Running	3x8 reps	rest: 60s

Chest, shoulder, back, Sauna 20min 9 exercises, 0 min

Machine Iso Lateral High Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Leverage Chest Press	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Stability Ball Side Crunch	3x8 reps	rest: 60s

Stretch & Sauna 30min 7 exercises, 0 min

	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Internal Rotation	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Downward Facing Dog	3x8 reps	rest: 60s
Chest and Shoulder Stretch	3x8 reps	rest: 60s
Stability Ball Chest Stretch	3x8 reps	rest: 60s

Arms and Abs Sauna 20min 9 exercises, 0 min

Step Machine	1x8 reps • 600s	rest: 60s
Kettlebell One-Arm Swing	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Cable Rope Deltoid Row	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Rope Lat Pulldown	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s