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Jason's workout routine
Bulking
Beginner
None
Plan Details
The Jason's workout routine routine by jasson_karim is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is phase 1 of my 12 week Transformer fitness routine, weeks one through four. It is a beginner routine that is designed to gain muscle and trim a little fat in the process. This 4 day a week routine consists of chest, shoulders, triceps, biceps, back, upper legs, lower legs, abs, and cardio. 3 days of strength training/1 day of cardio training Strength training days start out with 10 minutes of warmup cardio. No reason to go all out. This is just to get the blood moving, the joints oiled, and the muscles warm. During the 12 minute rest period after the warmup, stretch for 8-10 minutes. Stretch each muscle group and then head straight into strength training. The cardio day consists of three exercises: stationary bike, Arc Trainer, and treadmill running. The Arc Trainer burns more calories than any machine we've found, so it's the bulk of the cardio day. Warm up for 15 minutes on the bike and then stretch for 8-10 minutes. Spend 30 - 60 minutes on the Arc Trainer, followed by 3 minute cool down, and a 5-10 minute session on the treadmill. After training is complete, stretch for 8-10 minutes. Stretch each muscle group thoroughly before ending your workout. ***Complete this 4 week phase before moving on to phase 2 of our Transformer fitness routine.*** This program was developed by Ken Whittaker, 'kenrwhittaker' on Jefit.com.
Routine detail
Mon
Chest, Tricep, Abs
Est. 217 min
16 exercises
Arc Trainer
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Around the World
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Arc Trainer
1 Set
Chest and Shoulder Stretch
3 Sets x 8 Reps
Chest wall stretch
3 Sets
Tricep Stretch
3 Sets x 8 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Back, Biceps, Abs
Est. 211 min
17 exercises
Arc Trainer
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 8 Reps
Lateral Stretch
1 Set x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Bicep Stretch
1 Set x 8 Reps
Back Bend
1 Set x 8 Reps
Arc Trainer
1 Set
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Shoulders, Legs, Abs
Est. 240 min
15 exercises
Arc Trainer
1 Set
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Decline Crunch
3 Sets x 20 Reps
Quadricep Stretch
1 Set x 8 Reps
Wall Calf Stretch
1 Set x 8 Reps
Shoulder Stretch
1 Set x 8 Reps
Upward Stretch
1 Set x 8 Reps
Sat
Est. 123 min
2 exercises
Arc Trainer
1 Set
Treadmill Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
