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Sandy y Jack
General
Beginner
Barbell
Plan Details
The Sandy y Jack routine by jzshader is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
For each exercise, you will perform 2 sets and for each set you will try to reach around 10 reps per set to help build strength and size. With each time that you perform this workout you will strive to do more sets and more reps for each exercise, by pushing yourself you will help yourself gain strength and size.
Routine detail
Mon
Pushs & Abs
Est. 86 min
12 exercises
Elliptical Training
1 Set
Barbell Bench Press
2 Sets x 10 Reps
Push-Up
2 Sets x 10 Reps
Medicine Ball One-Arm Push-Up
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Hanging Knee Raise
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Plank
2 Sets
Tuck Crunch
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Side Jacknife
2 Sets x 10 Reps
Jackknife Sit-Up
2 Sets x 10 Reps
Wed
Pulls & Squats
Est. 77 min
11 exercises
Elliptical Training
1 Set
Pull-Up
2 Sets x 15 Reps
Chin-Up with Knee Raise
2 Sets x 5 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Bodyweight Squat
2 Sets x 15 Reps
Bodyweight Lunge
2 Sets x 15 Reps
Barbell Deep Squat
2 Sets x 10 Reps
Barbell Step-Up
2 Sets x 10 Reps
Barbell Front Squat
2 Sets x 10 Reps
Machine Calf Press
3 Sets x 8 Reps
Fri
Shoulders & Back
Est. 60 min
8 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Dumbbell One-Arm Front Raise
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
