Esther Split (cupcakes & ketamine) - JEFIT

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Esther Split (cupcakes & ketamine) - JEFIT

Esther Split (cupcakes & ketamine) banner

Esther Split (cupcakes & ketamine)

AUTOPLAY

General

Advanced

Machine strength

Plan Details

The Esther Split (cupcakes & ketamine) routine by evanevernote is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

3 sets of 10 (1st set 70% max, 2nd add 5/10 lbs or 80%, 3rd is max you can do at 10 reps, progress every 2 weeks in the beginning, then every month after 6 months, then whenever you reach your plateau (10 reps at heaviest weight is a good judgement)

Routine detail

Mon

Front Legs

Est. 0 min

8 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 10 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 10 Reps

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

3 Sets x 10 Reps

Tue

Back and Biceps

Est. 0 min

7 exercises

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Wed

Cupcakes & Ketamine

Est. 0 min

0 exercises

This day is empty

Thu

Glutes (Back Legs)

Est. 0 min

7 exercises

Band Hip Lift Demonstration

Band Hip Lift

3 Sets x 10 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 10 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 10 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

3 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Fri

Chest Shoulder Tris

Est. 0 min

6 exercises

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Sat

Leg Mobility and Core

Est. 0 min

7 exercises

Walking backwards Demonstration

Walking backwards

3 Sets x 10 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 10 Reps

Jumping side lunge Demonstration

Jumping side lunge

3 Sets x 10 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Saddle or sissy squat machine Demonstration

Saddle or sissy squat machine

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets