Jaqueezy Summer 2017
General
Beginner
Machine strength
Plan Details
The Jaqueezy Summer 2017 routine by eberger2 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 40 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Day 2
Back
Est. 59 min
7 exercises
Chin-Up (Mixed Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Day 3
Core
Est. 64 min
7 exercises
Crunch
5 Sets x 30 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 20 Reps
Parallel Bar Hip Raise
4 Sets x 20 Reps
Rotational Crunch
4 Sets x 30 Reps
Machine Back Extension
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Day 4
Shoulders
Est. 59 min
8 exercises
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Chin-Up (Mixed Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Day 5
Legs
Est. 75 min
8 exercises
Barbell Squat
7 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 30 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 12 Reps
