? Ooh La La (Byrd workout plan) - JEFIT

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? Ooh La La (Byrd workout plan) - JEFIT

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? Ooh La La (Byrd workout plan)

AUDIO TIP

Sport

Intermediate

Machine strength

Plan Details

The ? Ooh La La (Byrd workout plan) routine by joshuau is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

Not for the weak. specialized for training. Will get you right for all seasons. so get ready to get pumped up.

Routine detail

Day 1

Workout Day #1

Est. 70 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 12 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

6 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 25 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 12 Reps

Day 2

Workout Day #2

Est. 66 min

7 exercises

Barbell Bench Press (Wide Grip) Demonstration

Barbell Bench Press (Wide Grip)

4 Sets x 12 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 6 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 20 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Day 3

Workout Day #3

Est. 73 min

8 exercises

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

5 Sets x 4 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

6 Sets x 6 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

5 Sets x 12 Reps

Day 4

Workout Day #4

Est. 87 min

13 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 12 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

4 Sets x 6 Reps

Machine Dip Demonstration

Machine Dip

4 Sets x 6 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 8 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 10 Reps

Kettlebell Military Press Demonstration

Kettlebell Military Press

4 Sets x 8 Reps

Dumbbell Seated Dublin Press Demonstration

Dumbbell Seated Dublin Press

4 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 8 Reps

Day 5

Workout Day #5

Est. 33 min

4 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 20 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 15 Reps

Day 6

Workout Day #6

Est. 58 min

6 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 30 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

4 Sets x 12 Reps

Smith Machine Hack Squat Demonstration

Smith Machine Hack Squat

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps