Jager's Insanity
General
Intermediate
Machine strength
Plan Details
The Jager's Insanity routine by VoxBellator is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Strongman training. Strength building with side benefits of muscle volume and fat loss
Routine detail
Mon
Chest
Est. 61 min
6 exercises
Barbell Bench Press
10 Sets x 3 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Machine Bench Press
10 Sets x 10 Reps
Tue
Back
Est. 51 min
5 exercises
Barbell Deadlift
10 Sets x 3 Reps
Cable Seated Row
4 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Preacher Curl Machine
5 Sets x 10 Reps
Wed
Shoulders
Est. 72 min
5 exercises
Barbell Push Press
10 Sets x 3 Reps
Dumbbell One-Arm Front Raise
10 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 10 Reps
Dumbbell Lateral Raise
10 Sets x 10 Reps
Rear Delt Fly Machine
10 Sets x 10 Reps
Thu
Legs
Est. 95 min
11 exercises
Box Jump Multiple Response
3 Sets x 5 Reps
Machine Leg Press
10 Sets x 3 Reps
Prisoner Squat
2 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Stationary Bike
1 Set
Machine Leg Extension
10 Sets x 10 Reps
Machine Leg Curl (Prone)
10 Sets x 10 Reps
Stationary Bike
1 Set
Machine Seated Calf Raise
10 Sets x 10 Reps
Barbell Standing Calf Raise
10 Sets x 10 Reps
Stationary Bike
1 Set
Fri
Arms
Est. 76 min
10 exercises
Machine Seated Row
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
EZ Bar Curl
4 Sets x 6 Reps
EZ Bar French Press
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
10 Sets x 10 Reps
CT Tricep Extensions
3 Sets x 40 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 10 Reps
Cable Rope Hammer Curl
10 Sets x 10 Reps
Band curls
2 Sets x 10 Reps
Band pulldowns
2 Sets x 10 Reps
Sat
Hardio
Est. 83 min
7 exercises
Burpees
3 Sets x 10 Reps
Two Arm Kettlebell Swings
1 Set x 75 Reps
Battle rope
1 Set
HIIT Bench
1 Set
HIIT Cable Row
1 Set
Rowing
1 Set
Stationary Bike
1 Set
Any
Afternoon Core and Cardio
Est. 40 min
5 exercises
Plank
1 Set
Leg Raise
2 Sets x 25 Reps
Cat Vomits
3 Sets x 8 Reps
Alternating Heel Touch
2 Sets x 20 Reps
Rowing
1 Set
