Gettin jacked season
General
Intermediate
Machine strength
Plan Details
The Gettin jacked season routine by zcramey is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Chest and legs
Est. 0 min
14 exercises
Stationary Bike
3 Sets
Band Reverse Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Plank
3 Sets
Stair master
3 Sets
Wed
Arms and back
Est. 0 min
15 exercises
Stationary Bike
3 Sets
Finger curls
3 Sets x 25 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Static holds
1 Set
Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Plank
3 Sets
Fri
Legs and abs
Est. 0 min
14 exercises
Stationary Bike
3 Sets
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Stair master
3 Sets
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
