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JB Routine1
General
Advanced
Machine strength
Plan Details
The JB Routine1 routine by jblanchard4 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
shoulders
Est. 64 min
12 exercises
45 degree lateral raise
1 Set x 30 Reps
Dumbbell Lateral Raise
1 Set x 30 Reps
Dumbbell One-Arm Front Raise
1 Set x 30 Reps
45 degree lateral raise
1 Set x 30 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Dumbbell One-Arm Front Raise
1 Set x 20 Reps
45 degree lateral raise
1 Set x 30 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell One-Arm Front Raise
1 Set x 10 Reps
Barbell Rear Military Press
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Tue
Arms
Est. 29 min
4 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Wed
Chest
Est. 26 min
3 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 15 Reps
Thu
Back
Est. 70 min
10 exercises
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Fri
Legs
Est. 50 min
7 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Any
Abs or Cardio
Est. 240 min
11 exercises
Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Treadmill Running
1 Set
Indoor Cycling
1 Set
Swimming
1 Set
Elliptical Training
1 Set
Rowing
1 Set
