The Jase Life
General
Intermediate
Machine strength
Plan Details
The The Jase Life routine by jasondost is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Inspiration by: Baki & Goku.
Routine detail
Day 1
BACK/BICEPS
Est. 0 min
16 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 30 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 40 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 40 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 20 Reps
Barbell Reverse Curl
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 25 Reps
Reverse Crunch
4 Sets x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Day 2
CHEST/TRICEPS
Est. 0 min
25 exercises
Cable One-Arm Lateral Raise
2 Sets x 8 Reps
Cable Internal Rotation
2 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
PECTORAL FLY
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Seated Chest Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Lower Chest Raise
3 Sets x 30 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Deltoid Row
2 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Day 3
LEGS
Est. 0 min
11 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
0 exercises
This day is empty
Day 5
CHEST/BACK
Est. 0 min
15 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Iso Lateral Wide Pulldown
3 Sets x 20 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Day 6
TRICEPS / BICEPS
Est. 0 min
14 exercises
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Day 7
ABS
Est. 0 min
4 exercises
Decline Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
2 Sets
Day 8
New Workout
Est. 0 min
0 exercises
This day is empty
Day 100
FULL BODY
Est. 0 min
19 exercises
Barbell Deep Squat
3 Sets x 16 Reps
Dumbbell Calf Raise
5 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 20 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 30 Reps
Machine Hip Abduction
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 30 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Wall Calf Stretch
1 Set
Tricep Stretch
1 Set
Hip Stretch
1 Set
Bicep Stretch
1 Set x 10 Reps
Day 101
New Workout
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
