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Desk Jockey Sample Workout
General
Beginner
Machine strength
Plan Details
The Desk Jockey Sample Workout routine by akd0622 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Gym Based Sample Sessions Always shoot for quality over quantity in your sets at the gym. 4 ways to do that: Include a pause at the hardest part of the rep- the bottom of a squat or push up and the top part of a row. Perform a slow and controlled eccentric part of each rep- the way down on a squat or push up or the lowering phase of a row. Give yourself enough rest to allow fatigue to drop off. Anywhere from 90 seconds up to 4 mins for the really hard sets. Use a FULL range of motion wherever possible, seek out a stretch on the target muscle on each rep.
Routine detail
Day 1
Workout 1
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Single-Leg Squat
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Day 2
Workout 2
0 exercises
This day is empty
Day 3
Workout 3
0 exercises
This day is empty
