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Jackson Routines
General
Intermediate
Dumbbell
Plan Details
The Jackson Routines routine by Keithjac88 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Biceps, Triceps, and Shoulders
Est. 87 min
10 exercises
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 2
Chest and Back
Est. 56 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Day 3
Core
Est. 61 min
5 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 30 Reps
Cable Seated Crunch
3 Sets x 30 Reps
Dragon Flag
3 Sets x 30 Reps
Back Hyperextension
3 Sets x 30 Reps
Plank
3 Sets
Day 4
Legs
Est. 44 min
6 exercises
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 20 Reps
Day 5
Running
Est. 32 min
1 exercise
Running
3 Sets
Day 7
Sprints
Est. 4 min
1 exercise
Side Hop-Sprint
3 Sets x 10 Reps
Day 8
swimming
Est. 92 min
1 exercise
Swimming
3 Sets
