Jordan Peters full body - 1 set to failiure
Bulking
Advanced
Machine strength
Plan Details
The Jordan Peters full body - 1 set to failiure routine by AlexandreMichon is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
jordan peters full body 1 set to failure, within the indicated rep range. 8 = 6 - 10 10 = 8 - 12 20 = 15-25 3 days per week M-W-F Monday A, Wednesday B, Friday C, Monday D, Wednesday A, Friday B......and so on
Routine detail
Day 1
session A ---- heavy (6-10) upper body and light (15-25) lower body
12 exercises
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Shoulder Press
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 10 Reps
Barbell Row
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown
1 Set x 10 Reps
Barbell Curl
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Barbell Squat
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Seated Calf Raise
1 Set x 20 Reps
Cable Crunch
1 Set x 25 Reps
Day 2
session B ---- light (15-25) upper and heavy (6-10) lower.
12 exercises
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 50 Reps
Roman Chair Rotational Knee Raise
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Barbell Seated Press
1 Set x 20 Reps
Dumbbell Tricep Extension
1 Set x 20 Reps
Dumbbell Bent-Over Row
1 Set x 20 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown
1 Set x 10 Reps
Day 3
session C ---- heavy (6-10) upper body and light (15-25) lower body
12 exercises
Barbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Cable Rope Overhead Tricep Extension
1 Set x 10 Reps
Barbell Incline Bench Row
1 Set x 8 Reps
Dumbbell Fly
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown
1 Set x 10 Reps
Barbell Preacher Curl
1 Set x 10 Reps
Machine Leg Curl (Prone)
1 Set x 20 Reps
Barbell Squat
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Calf Raise
1 Set x 50 Reps
Cable Crunch
1 Set x 25 Reps
Day 4
session D ---- light (15-25) upper and heavy (6-10) lower
12 exercises
Machine Leg Curl (Prone)
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Calf Raise
1 Set x 50 Reps
Roman Chair Rotational Knee Raise
1 Set x 8 Reps
Push-Up
1 Set x 10 Reps
Dumbbell Fly
1 Set x 20 Reps
Dip
1 Set x 25 Reps
Pull-Up
1 Set x 10 Reps
Cable Front Raise
1 Set x 10 Reps
Cable One-Arm Tricep Pushdown
1 Set x 10 Reps
Cable Bicep Curl
1 Set x 10 Reps
