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JermaneGAINS (July 2024) confirmed*
AUDIO TIP
General
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Plan Details
The JermaneGAINS (July 2024) confirmed* routine by jermanewd is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push, Pull, Legs, Core/Shoulders, Full Body 5 day split with some cardio.
Routine detail
Mon
Pull Day
Est. 0 min
14 exercises
Kettlebell Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Rowing
1 Set
Tue
Tuesday 5-7km Run
Est. 0 min
1 exercise
Running
1 Set
Tue
Push Day
Est. 0 min
12 exercises
Jump Rope
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Kettlebell One-Arm Para Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Press Sit-Up
3 Sets x 10 Reps
Plank with Shoulder Taps
3 Sets x 20 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Wed
Leg Day
Est. 0 min
9 exercises
Thoracic Spine Extension (Foam Roller)
1 Set x 60 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Hamstring Curl
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 40 Reps
Back Hyperextension
4 Sets x 12 Reps
Step Machine
1 Set
Double Leg Stretch
1 Set x 20 Reps
Thu
Core & Shoulder Day
Est. 0 min
11 exercises
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 20 Reps
Kettlebell Sumo High Pull
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Wall Sits to Front Raise
3 Sets
Spider Burpees into Knee Tucks
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Kettlebell Push Up to Deadlift
3 Sets x 10 Reps
Military plank
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Treadmill Running
10 Sets
Fri
Full Body Day
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Clean and Press
3 Sets x 10 Reps
Weighted Pull-Up
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 20 Reps
