Jackd Ups Well Rounded Workout

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Jackd Ups Well Rounded Workout

Shared By : jackdup

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 134

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Description

Targets all muscle groups including the three shoulder heads, upper and lower lats, ect. Just a full body program. It will leave you sore but wonting to do more.

Monday

Chest and Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Barbell Lying Triceps Extension	60 sec	10	3
Triceps		Triceps Pushdown V-Bar	60 sec	10	3
Triceps		Reverse Grip Triceps Pushdown	60 sec	10	3
Triceps		Standing One Arm Low-Pulley Triceps Extension	60 sec	10	3
Triceps		Tricep Dumbbell Kickback	60 sec	10	3
Triceps		Barbell Close Grip Bench Press	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Barbell Wide Grip Decline Bench Press	60 sec	10	3
Chest		Incline Wide Grip Bench Press	60 sec	10	3
Chest		Barbell Incline Bench Press	120 sec	6	3
Chest		Cable Incline Fly	60 sec	10	3
Chest		Cable Cross Over	60 sec	10	3

Tuesday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	10	3
Abs		Decline Crunch	60 sec	10	3
Abs		Dumbbell Side Bend	60 sec	10	3
Abs		Leg Pull-In	60 sec	10	3

Wednesday

Back and Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	10	3
Back		Barbell Reverse Grip Bent Over Row	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Back		V Bar Pull Down	60 sec	10	3
Back		Underhand Pull down	60 sec	10	3
Back		Close-Grip Front Lat Pulldown	60 sec	10	3
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Biceps		Preacher Curl	60 sec	10	3
Biceps		Dumbbell One Arm Zottman Preacher Curl	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		High Cable Curl	60 sec	10	3
Biceps		Overhead Cable Curl	60 sec	10	3
Biceps		Dumbbell Concentration Curls	60 sec	10	3

Thursday

Abs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	10	3
Abs		Decline Crunch	60 sec	10	3
Abs		Dumbbell Side Bend	60 sec	10	3
Abs		Leg Pull-In	60 sec	10	3

Friday

Shoulders and Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	10	3
Lower Legs		Standing Calf Raises	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Shoulders		Calf-Machine Shoulder Shrug	60 sec	10	3
Shoulders		Cable Shrug	60 sec	10	3
Shoulders		Cable Up Right Row	60 sec	10	3
Shoulders		Push Press Behind The Neck	60 sec	10	3
Shoulders		Cable Front Raise	60 sec	10	3
Shoulders		Standing Low Pulley Deltoid Raise	60 sec	10	3
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	10	3
Shoulders		Seated One-Arm Cross Cable Laterals	60 sec	10	3

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