Jordan Westberg
General
Intermediate
Machine strength
Plan Details
The Jordan Westberg routine by leffmanryan is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout Week 3 & 6
Est. 130 min
12 exercises
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Treadmill Running
3 Sets
Mon
Workout week 1 & 4
Est. 125 min
11 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Step Machine
3 Sets
Mon
Workout week 2 & 5
Est. 137 min
13 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Push-Up
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Elliptical Training
3 Sets
Wed
Workout Week 2 & 5
Est. 126 min
11 exercises
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Walking
3 Sets
Wed
Workout week 1 & 4
Est. 108 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Elliptical Training
3 Sets
Wed
Workout Week 3 & 6
Est. 121 min
10 exercises
Machine Assisted Chin-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Elliptical Training
3 Sets
Fri
Workout week 1 & 4
Est. 126 min
11 exercises
Dumbbell Seated 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
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
3 Sets
Walking
3 Sets
Fri
Workout Week 3 & 6
Est. 119 min
10 exercises
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Walking
3 Sets
Fri
Workout Week 2 & 5
Est. 138 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Step Machine
3 Sets
