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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
Barbell Bench Press
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1x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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1x8 reps |
rest: 60s
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Cable Shoulder Extension
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1x10 reps |
rest: 60s
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Barbell Row
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1x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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1x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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1x10 reps |
rest: 60s
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Barbell Curl
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1x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x20 reps |
rest: 60s
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Barbell Squat
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1x20 reps |
rest: 60s
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Machine Leg Extension
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1x20 reps |
rest: 60s
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Machine Seated Calf Raise
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1x20 reps |
rest: 60s
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Cable Crunch
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1x25 reps |
rest: 60s
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Dumbbell Bicep Curl
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1x10 reps |
rest: 60s
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Machine Seated Leg Curl
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1x8 reps |
rest: 60s
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Barbell Squat
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1x8 reps |
rest: 60s
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Machine Leg Extension
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1x8 reps |
rest: 60s
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Machine Seated Calf Raise
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1x50 reps |
rest: 60s
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Roman Chair Rotational Knee Raise
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1x8 reps |
rest: 60s
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Dumbbell Bench Press
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1x20 reps |
rest: 60s
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Barbell Seated Press
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1x20 reps |
rest: 60s
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Dumbbell Tricep Extension
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1x20 reps |
rest: 60s
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Dumbbell Bent-Over Row
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1x20 reps |
rest: 60s
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Dumbbell Seated Arnold Press
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1x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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1x10 reps |
rest: 60s
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Barbell Incline Bench Press
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1x8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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1x8 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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1x10 reps |
rest: 60s
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Barbell Incline Bench Row
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1x8 reps |
rest: 60s
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Dumbbell Fly
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1x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
|
1x10 reps |
rest: 60s
|
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Barbell Preacher Curl
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1x10 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x20 reps |
rest: 60s
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Barbell Squat
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1x20 reps |
rest: 60s
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Machine Leg Extension
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1x20 reps |
rest: 60s
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Machine Calf Raise
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1x50 reps |
rest: 60s
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Cable Crunch
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1x25 reps |
rest: 60s
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Machine Leg Curl (Prone)
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1x8 reps |
rest: 60s
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Barbell Squat
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1x8 reps |
rest: 60s
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Machine Leg Extension
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1x8 reps |
rest: 60s
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Machine Calf Raise
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1x50 reps |
rest: 60s
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Roman Chair Rotational Knee Raise
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1x8 reps |
rest: 60s
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Push-Up
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1x10 reps |
rest: 60s
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Dumbbell Fly
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1x20 reps |
rest: 60s
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Dip
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1x25 reps |
rest: 60s
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Pull-Up
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1x10 reps |
rest: 60s
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Cable Front Raise
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1x10 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown
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1x10 reps |
rest: 60s
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Cable Bicep Curl
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1x10 reps |
rest: 60s
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