JKC Power Hour
General
Beginner
Machine strength
Plan Details
The JKC Power Hour routine by jmcomo is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Half hour of cardio and a half hour of lifting. One full hour of power.
Routine detail
Mon
Chest and Trip
Est. 41 min
5 exercises
Barbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Running
1 Set
Tue
Rest
Est. 47 min
1 exercise
Running
1 Set
Wed
Back and Biceps
Est. 40 min
5 exercises
EZ Bar Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Running
1 Set
Thu
Rest
Est. 47 min
1 exercise
Running
1 Set
Fri
Shoulders and Legs
Est. 42 min
5 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Running
1 Set
Sat
Abs
Est. 64 min
4 exercises
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
Running
1 Set
Sun
Rest
Est. 0 min
0 exercises
This day is empty
