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JR's Arms, Legs & Shoulders
Bulking
Advanced
Machine strength
Plan Details
The JR's Arms, Legs & Shoulders routine by John Rippon is a 2 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Exercise routine for developing strong, muscular shoulders, arms and legs You should combine this routine with 'back' and 'chest' days for an overall, balanced, whole-body training scheme. Examples are "JR's Build-a-back" and "JR's Carve-a-chest". After downloading the routine set up the shoulder supersets: On both days, link the exercise immediately following it to the dumbbell lateral raise exercise. 99 reps shown for dips means do these sets to failure!
Routine detail
Wed
Limbs & Shoulders Day 1
Est. 118 min
13 exercises
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dip
3 Sets x 99 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Barbell Spider Curl
2 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Sun
Limbs & Shoulders Day 2
Est. 117 min
12 exercises
Barbell Squat
4 Sets x 7 Reps
Barbell Front Squat
4 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Incline Plate Prone Front Raise
3 Sets x 10 Reps
Dip
3 Sets x 99 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
