JMW My Routine

Workout Name : JMW My Routine

Shared By : JamesWicketts

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 11 / 798

Average Rating

100

Based upon 1 vote(s)

 

Description

Gain muscle, Lose fat, Tone up

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Day 1 Upperbody Cable
Muscle Exercise Name Timer Reps Sets Track

Biceps

Cable Close Grip Curl Cable Close Grip Curl 60 sec 8 3 Progress Chart

Triceps

Cable Reverse Grip Triceps Pushdown Cable Reverse Grip Triceps Pushdown 60 sec 8 3 Progress Chart

Chest

Cable Mid Chest Crossovers Cable Mid Chest Crossovers 60 sec 8 3 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 60 sec 8 3 Progress Chart

Forearms

Cable Standing Reverse Curl Cable Standing Reverse Curl 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart
Day 2 Lowerbody Machine
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Machine Leg Press Machine 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Lying Machine Squat Lying Machine Squat 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart
Day 3 Upperbody Machine
Muscle Exercise Name Timer Reps Sets Track

Biceps

Bicep Curl Machine Bicep Curl Machine 60 sec 8 3 Progress Chart

Triceps

Dip Machine Dip Machine 60 sec 8 3 Progress Chart

Forearms

Kettlebell Bottoms Up Clean From The Hang Position Kettlebell Bottoms Up Clean From The Hang Position 60 sec 8 3 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 60 sec 8 3 Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 60 sec 8 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 60 sec 8 3 Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 60 sec 8 3 Progress Chart

Chest

Leverage Decline Chest Press Leverage Decline Chest Press 60 sec 8 3 Progress Chart

Back

Leverage Machine High Row Leverage Machine High Row 60 sec 8 3 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 60 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart
Day 4 Lowerbody
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Kettlebell Goblet Squat Kettlebell Goblet Squat 60 sec 8 3 Progress Chart

Upper Legs

Kettlebell Hang Clean Kettlebell Hang Clean 60 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 60 sec 8 3 Progress Chart

Upper Legs

Lying Machine Squat Lying Machine Squat 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 8 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 60 sec 8 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
Day 5 Abs & Core
Muscle Exercise Name Timer Reps Sets Track

Abs

Ab Crunch Machine Ab Crunch Machine 60 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 8 3 Progress Chart

Abs

Bent Knee Hip Raise Bent Knee Hip Raise 60 sec 8 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Knee Draw In Knee Draw In 60 sec 8 3 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 8 3 Progress Chart

Abs

Lying to Side Plank Lying to Side Plank 60 sec - 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Cardio

Elliptical Training Elliptical Training 15 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart