Get Jacked
Shared By : JustinBoeckel
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 221

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Description

Monday Chest/Legs A
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 30 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 30 sec 10 3 Progress Chart

Chest

Cable High Cross Over Cable High Cross Over 30 sec 10 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 30 sec 10 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 30 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 10 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 10 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 10 3 Progress Chart

Back

One Handed Hang One Handed Hang 30 sec - 3 Progress Chart
Tuesday Back/Abs A
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 30 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 30 sec 10 3 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 30 sec 10 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 30 sec 10 3 Progress Chart

Back

Cable One Arm Seated Row Cable One Arm Seated Row 30 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 30 sec 10 3 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 10 3 Progress Chart

Abs

Hanging Knee Raise Hanging Knee Raise 30 sec 10 3 Progress Chart

Abs

Weighted Side Touches Weighted Side Touches 30 sec 10 3 Progress Chart

Abs

Scissor Kick Scissor Kick 30 sec 10 3 Progress Chart

Back

One Handed Hang One Handed Hang 30 sec - 3 Progress Chart
Wednesday Shoulder/Arms A
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Shrug Barbell Shrug 30 sec 10 3 Progress Chart

Shoulders

Barbell Shrugs Behind The Back Barbell Shrugs Behind The Back 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 30 sec 10 3 Progress Chart

Shoulders

Barbell Incline Shoulder Raise Barbell Incline Shoulder Raise 30 sec 10 3 Progress Chart

Shoulders

Cable Lateral Raise Cable Lateral Raise 30 sec 10 3 Progress Chart

Biceps

Dumbbell Seated Hammer Curl Dumbbell Seated Hammer Curl 30 sec 10 3 Progress Chart

Biceps

Cable Standing One Arm Bicep Curl Cable Standing One Arm Bicep Curl 30 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 30 sec 10 3 Progress Chart

Triceps

Dip Dip 30 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 30 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 10 3 Progress Chart

Forearms

Barbell Reverse Curl Barbell Reverse Curl 30 sec 10 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 30 sec 10 3 Progress Chart

Back

One Handed Hang One Handed Hang 30 sec - 3 Progress Chart
Thursday Chest/Legs B
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 30 sec 10 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 30 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 30 sec 10 3 Progress Chart

Triceps

Dumbbell Close Grip Press Dumbbell Close Grip Press 30 sec 10 3 Progress Chart

Chest

Push Up Push Up 30 sec 10 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 30 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 30 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 30 sec 10 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 10 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 10 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 10 3 Progress Chart

Back

One Handed Hang One Handed Hang 30 sec - 3 Progress Chart
Friday Back/Abs B
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 30 sec 10 3 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 30 sec 10 3 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 30 sec 10 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 10 3 Progress Chart

Back

Barbell Bent Over Two Arm Row Barbell Bent Over Two Arm Row 30 sec 10 3 Progress Chart

Back

Chin Up Chin Up 30 sec 10 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 30 sec 10 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 30 sec 12 3 Progress Chart

Abs

Decline Bench Knee Raise Decline Bench Knee Raise 30 sec 10 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 10 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 30 sec 10 3 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 30 sec 10 3 Progress Chart

Back

One Handed Hang One Handed Hang 30 sec - 3 Progress Chart
Saturday Shoulders/Arms B
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Leverage Shrug Leverage Shrug 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 30 sec 10 3 Progress Chart

Shoulders

Cable One Arm Reverse Fly Cable One Arm Reverse Fly 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 30 sec 10 3 Progress Chart

Shoulders

Dumbbell Front Two Raise Dumbbell Front Two Raise 30 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 30 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 10 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 30 sec 10 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 30 sec 10 3 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 30 sec 10 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 30 sec 10 3 Progress Chart

Triceps

Dumbbell Alternate Lying Extension Dumbbell Alternate Lying Extension 30 sec 10 3 Progress Chart

Back

One Handed Hang One Handed Hang 30 sec - 3 Progress Chart
ANY Cardio
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 30 min - - Progress Chart

Cardio

Rowing Rowing 30 min - - Progress Chart

Cardio

Step Machine Step Machine 30 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 30 min - - Progress Chart
ANY Random
Muscle Exercise Name Timer Reps Sets Track

Triceps

Barbell Reverse Triceps Bench Press Barbell Reverse Triceps Bench Press 30 sec 12 3 Progress Chart