Joe Bailey's Get Right Program
General
Advanced
Machine strength
Plan Details
The Joe Bailey's Get Right Program routine by JosephWayneBailey is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
high reps resistance training, everyday cardio and abs. not for the faint of heart
Routine detail
Mon
Chest, Tris,Shoulders/ Cardio/Abs
Est. 215 min
18 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Barbell Decline Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Crunch
4 Sets x 25 Reps
Leg Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Bench Leg Pull-In
3 Sets x 12 Reps
Tue
Back & Biceps/ Cardio/Abs
Est. 149 min
14 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 20 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Legs /Cardio/ Abs
Est. 188 min
16 exercises
Elliptical Training
1 Set
Treadmill Running
1 Set
Recumbent Bike
1 Set
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Thu
Chest,Tris,Shoulders/ Cardio/ Abs
Est. 218 min
21 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
2 Sets
Side Bridge
2 Sets
Fri
Back & Biceps/ Cardio/Abs
Est. 190 min
17 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Stationary Bike
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
2 Sets x 10 Reps
Stability Ball Crunch
2 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Cable Kneeling Crunch
3 Sets x 10 Reps
