JAAR-TRAINING
jhonnyjaar avatar jhonnyjaar
Jan 20th 2019
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JAAR-TRAINING

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Football games  1 exercises, 1 hr 1 min
Field Sports exercise demonstration
Field Sports

1x0 reps

rest: 60s audio icon
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Rugby training  1 exercises, 2 hrs 1 min
Field Sports exercise demonstration
Field Sports

1x0 reps

rest: 120s audio icon
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Back, arms, chest and shoulders  9 exercises, 47 mins
Plank exercise demonstration
Plank

3x12 reps

rest: 10s audio icon
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Side Plank exercise demonstration
Side Plank

3x12 reps

rest: 10s audio icon
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Cable Lat Pulldown (Wide Grip) exercise demonstration
Cable Lat Pulldown (Wide Grip)

4x12 reps

rest: 10s audio icon
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Push-Up exercise demonstration
Push-Up

3x25 reps

rest: 15s audio icon
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Dumbbell One-Arm Row exercise demonstration
Dumbbell One-Arm Row

3x12 reps

rest: 10s audio icon
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Dumbbell Bench Press exercise demonstration
Dumbbell Bench Press

3x12 reps

rest: 10s audio icon
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Cable Tricep Pushdown (Rope) exercise demonstration
Cable Tricep Pushdown (Rope)

3x12 reps

rest: 10s audio icon
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Cable Internal Rotation exercise demonstration
Cable Internal Rotation

3x12 reps

rest: 10s audio icon
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Barbell Curl exercise demonstration
Barbell Curl

3x12 reps

rest: 10s audio icon
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Legs and shoulders  7 exercises, 49 mins
Sit-Up exercise demonstration
Sit-Up

3x12 reps

rest: 30s audio icon
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Bridge exercise demonstration
Bridge

3x12 reps

rest: 30s audio icon
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Dumbbell Step-Up exercise demonstration
Dumbbell Step-Up

3x20 reps

rest: 60s audio icon
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Dumbbell Squat exercise demonstration
Dumbbell Squat

3x12 reps

rest: 30s audio icon
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Barbell Stiff-Leg Deadlift exercise demonstration
Barbell Stiff-Leg Deadlift

3x15 reps

rest: 30s audio icon
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Bodyweight Wall Squat exercise demonstration
Bodyweight Wall Squat

3x30 reps

rest: 30s audio icon
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Leverage Shoulder Press exercise demonstration
Leverage Shoulder Press

3x12 reps

rest: 30s audio icon
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