Jamaica Me Ready
Bulking
Intermediate
Body
Plan Details
The Jamaica Me Ready routine by struska is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Focused 3 day muscle building with cardio backup. Routines for the gym and at home.
Routine detail
Any
At Home Core
Est. 29 min
6 exercises
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Superman
3 Sets
Bench Hip Thrust
3 Sets x 8 Reps
Side Bridge
4 Sets
Leg Pull-In
3 Sets x 8 Reps
Any
At Home Legs
Est. 26 min
7 exercises
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Leg Swing
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Any
Upper Body
Est. 58 min
8 exercises
Weight Plate Shrug
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
6 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
6 Sets x 8 Reps
Treadmill Running
1 Set
Any
Core
Est. 51 min
7 exercises
Back Hyperextension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Decline Bench Leg Raise
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Rowing
1 Set
Treadmill Running
1 Set
Any
At Home Arms
Est. 40 min
6 exercises
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
Legs
Est. 45 min
6 exercises
Machine Single-Leg Curl
6 Sets x 8 Reps
Machine Single-Leg Extension
6 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Treadmill Running
1 Set
