jaymars4
November 2013
AUTOPLAY
AUDIO TIP
General
Advanced
Body
Plan Details
The November 2013 routine by jaymars4 is a 4 day workout plan. It is a advanced level plan to achieve general fitness goals.
Day 1
Day 1
Day 2
Day 2
Day 1 - Legs, back, biceps, forearms, abs
Est time: 97 min
14 exercises
Barbell Deep Squat
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Pull-Up
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Bicep Curl
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Ab Rollout (Kneeling)
Abs
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Lat Pulldown
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Seated Bicep Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Dead lift
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Bodyweight Lunge
Upper Legs
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Inverted Row
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Machine Seated Leg Curl
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Alternating Heel Touch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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