JR's Twice-a-Week-Per Body-Part Routine

Plan Details

The JR's Twice-a-Week-Per Body-Part Routine routine by John Rippon is a 6 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

Three body splits are done twice a week - once concentrating on strength, once emphasising hypertrop... Read More

Three body splits are done twice a week - once concentrating on strength, once emphasising hypertrophy. The strength days have you doing the compound exercises for each body part first, followed by isolation exercises for the muscle groups concerned. The hypertrophy days start by pre-exhausting a muscle group with an isolation exercise prior to doing one or more compound exercises. IMPORTANT: Choose weights so that you can complete between +/- one of the reps specified for each set. Once you find you can do two more reps on the last set - time to increase the weight. * Do the close grip chin-ups with underhand grip (palms facing towards you), not overhand as described in the Jefit exercise. * For best effect on the forearm muscles, do the wrist roller with elbows tucked by your sides and only the forearms extended horizontal. Holding your arms fully extended usually tires your shoulders before your forearms.