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Jasper Week 1
General
Beginner
Dumbbell
Plan Details
The Jasper Week 1 routine by Armand42 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Tue
Shoulders and Back
Est. 52 min
8 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Thu
Biceps
Est. 54 min
8 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Fri
Legs
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Seated Glute Stretch
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
