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whole body- Jessy
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General
Advanced
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Plan Details
The whole body- Jessy routine by Beautyantheink is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
lower body
Est. 116 min
9 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 8,10,8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10,8,9 Reps
Machine Hip Adduction
3 Sets x 10,10,9 Reps
Machine Leg Press
3 Sets x 8,10,10 Reps
Machine Seated Leg Curl
3 Sets x 9,8,8 Reps
Machine Leg Extension
3 Sets x 9 Reps
Barbell Hip Thrust
3 Sets x 8,9,9 Reps
Walking
1 Set
Tue
Upper body
Est. 118 min
8 exercises
Dumbbell Tricep Extension
3 Sets x 11,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
Smith Machine Bench Press
3 Sets x 9,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9,8,9 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,10 Reps
Machine Seated Row
3 Sets x 9,10,10 Reps
Walking
1 Set
Wed
rest/cardio
Est. 62 min
1 exercise
Walking
1 Set
Thu
lower body
Est. 116 min
9 exercises
Dumbbell Bulgarian Split Squat
3 Sets x 8,10,8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10,8,9 Reps
Machine Hip Adduction
3 Sets x 10,10,9 Reps
Machine Leg Press
3 Sets x 8,10,10 Reps
Machine Seated Leg Curl
3 Sets x 9,8,8 Reps
Machine Leg Extension
3 Sets x 9 Reps
Barbell Hip Thrust
3 Sets x 8,9,9 Reps
Walking
1 Set
Fri
Upper body
Est. 118 min
8 exercises
Dumbbell Tricep Extension
3 Sets x 11,10,10 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
Smith Machine Bench Press
3 Sets x 9,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9,8,9 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,10 Reps
Machine Seated Row
3 Sets x 9,10,10 Reps
Walking
1 Set
Sat
core
Est. 38 min
4 exercises
Dragon Flag
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Sun
rest/cardio
Est. 62 min
1 exercise
Walking
1 Set
