Gina Jones Figure- July 22 - Aug 22nd
General
Intermediate
Machine strength
Plan Details
The Gina Jones Figure- July 22 - Aug 22nd routine by EashBeast is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Key notes: -Always do 2-3 warm up sets for your days when you have squats, deadlifts or bench press in your routines. these warm up sets do NOT count towards the working sets listed in your programs. -Warm up sets should be lighter and working up towards your "working" weight. Example: If your working weight for squats is 115 pounds here's how you would warm up =Warm up 1= just the bar x 6 reps =warm up 2- the bar plus 10 pounds on each side x 5 reps =warm up 3- the bar plus 25 pounds on each side x 4 reps Let me know if you have any questions! Coach
Routine detail
Mon
Legs/Quads + Delts + Abs
Est. 110 min
13 exercises
Smith Machine Shoulder Press
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Plank
4 Sets
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 20 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Tue
Back & Bis + calves
Est. 72 min
10 exercises
T Bar Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Wed
Chest + Tri's + Abs
Est. 67 min
9 exercises
Stability Ball V-Up
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
Smith Machine Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Bench Push-Up
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Thu
Delts of DOOM
Est. 44 min
5 exercises
Barbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Fri
Hamstrings + Abs
Est. 82 min
7 exercises
Hack Squat (Reverse Position)
4 Sets x 15 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 30 Reps
Stability Ball Pull-In
4 Sets x 15 Reps
Toe Touches
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
