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DGLOWA1
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Jacked & Tan 2.0
Information
Frequency :
6 days / week
Day Type :
Numerical
Type :
General Fitness
Difficulty :
Beginner
Tags :
Description
Day 1
Wk1 - Bench/Upper
Muscle
Exercise Name
Timer
Reps
Sets
Chest
Dumbbell Bench Press
150 sec
10,6,6,N
4
Chest
Machine Incline Chest Press
90 sec
10
4
Triceps
Dip
75 sec
15
3
Chest
Machine Fly
75 sec
15
3
Shoulders
Dumbbell Lateral Raise
60 sec
20
3
Triceps
Cable Rope Overhead Tricep Extension
60 sec
20
3
Day 2
Wk1 - Squat/Lower
Muscle
Exercise Name
Timer
Reps
Sets
Upper Legs
Barbell Squat
150 sec
10,6,6,N
4
Lower Legs
Deficit Deadlift
120 sec
10
4
Upper Legs
Machine Leg Press
75 sec
15
3
Upper Legs
Machine Seated Leg Curl
75 sec
15
3
Upper Legs
Machine Leg Extension
60 sec
20
3
Biceps
Barbell Curl
60 sec
20
3
Day 3
Wk1 - Accessory (Optional)
Muscle
Exercise Name
Timer
Reps
Sets
Biceps
Dumbbell Alternating Hammer Curl
0 sec
20
3
Forearms
EZ Bar Curl (Reverse Grip)
0 sec
20
3
Biceps
Dumbbell Incline Curl
0 sec
20
3
Triceps
EZ Bar Incline Tricep Extension
0 sec
20
3
Chest
Dumbbell Pullover
0 sec
20
3
Triceps
Dumbbell Cross Tricep Extension (Supine)
90 sec
20
3
Lower Legs
Machine Seated Calf Raise
0 sec
20
3
Lower Legs
Anterior Tib Raises
75 sec
20
3
Day 4
Wk1 - Pull/Upper
Muscle
Exercise Name
Timer
Reps
Sets
Back
T Bar Chest Supported Row
150 sec
10,6,6,6,N
5
Chest
Dumbbell Bench Press
120 sec
10
4
Back
Cable V Bar Pulldown
75 sec
15
3
Back
Cable Seated Row
75 sec
15
3
Back
Cable Shoulder Extension
60 sec
20
3
Shoulders
Machine Reverse Fly
60 sec
20
3
Biceps
EZ Bar Curl
60 sec
20
3
Day 5
Wk1 - Deadlift/Lower
Muscle
Exercise Name
Timer
Reps
Sets
Back
Barbell Deadlift
150 sec
10,6,6,N
4
Upper Legs
Hack Squat (Reverse Position)
120 sec
10
4
Upper Legs
Barbell Reverse Lunge
90 sec
15
3
Upper Legs
Machine Hip Adduction
60 sec
20
3
Upper Legs
Machine Leg Curl (Prone)
60 sec
20
3
Day 6
Wk1 - OHP/Upper
Muscle
Exercise Name
Timer
Reps
Sets
Shoulders
Leverage Shoulder Press
150 sec
10,6,6,N
4
Chest
Barbell Incline Bench Press
120 sec
10
4
Shoulders
Dumbbell Lateral Raise
60 sec
20
3
Chest
Machine Fly
60 sec
20
3
Shoulders
Machine Reverse Fly
60 sec
20
3
Triceps
Cable Rope Overhead Tricep Extension
60 sec
20
3