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Jacquitoyguns
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Jacquitoyguns routine by seanytoyguns is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Workout for a toned upper body and gains on the lower body. 7 days with two of them being rest days.
Routine detail
Day 1
Legs and Glutes
Est. 90 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 16 Reps
Elevated Glute Bridge
3 Sets x 20 Reps
Day 2
Push
Est. 92 min
8 exercises
Leverage Incline Chest Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Wood Chop
2 Sets x 30 Reps
Leg Raise
2 Sets x 20 Reps
Day 3
Pull
Est. 104 min
8 exercises
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Day 4
Glutes and Hamstring
Est. 106 min
8 exercises
Barbell Sumo Deadlift
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Frog pump
3 Sets x 20 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Cardio
Est. 218 min
9 exercises
Push-Up
4 Sets x 16 Reps
Squat bouncer
4 Sets x 16 Reps
Dumbbell Step-Up
4 Sets x 16 Reps
Banded side walk
4 Sets x 16 Reps
Elevated Glute Bridge
4 Sets x 20 Reps
Weight Plate Russian Twist
2 Sets x 30 Reps
Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Treadmill Running
1 Set
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
