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Jack & Tan 2.0
Bulking
Intermediate
Machine strength
Plan Details
The Jack & Tan 2.0 routine by alaksana2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
I noticed there was no updated version for Jack & Tan 2.0, so I decided to make one to help myself workout. Original Blog Post: http://swoleateveryheight.blogspot.co.uk/2016/07/jacked-tan-20.html I encourage you to go there and support Cody Lefever for creating this workout, and for all the other GZCL methods he has come up with.
Routine detail
Day 1
Squat - Back
Est. 88 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Day 2
Chest - Shoulder
Est. 86 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Day 3
Leg - Back
Est. 86 min
8 exercises
Barbell Front Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable V-Bar Row
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 20 Reps
Day 4
Shoulder - Chest
Est. 92 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Push Press
3 Sets x 15 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
