Jager's Insanity

Workout Name : Jager's Insanity

Shared By : VoxBellator

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 187

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Description

Strongman training. Strength building with side benefits of muscle volume and fat loss

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Monday Chest
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 3 10 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 6 4 Progress Chart

Triceps

Dip Dip 60 sec 6 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 6 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 5 Progress Chart

Chest

Bench Press Machine Bench Press Machine 30 sec 10 10 Progress Chart
Tuesday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 3 10 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 6 4 Progress Chart

Back

Close Grip Reverse Lat Pull Down Close Grip Reverse Lat Pull Down 30 sec 6 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 6 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 30 sec 10 5 Progress Chart
Wednesday Shoulders
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Barbell Push Press Barbell Push Press 60 sec 3 10 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 0 sec 10 10 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 10 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 0 sec 10 10 Progress Chart

Shoulders

Rear Delt Fly Machine 60 sec 10 10 Progress Chart
Thursday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 30 sec 5 3 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 3 10 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 60 sec 10 2 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 6 4 Progress Chart

Cardio

Stationary Bike Stationary Bike 5 min - - Progress Chart

Upper Legs

Leg Extensions Leg Extensions 0 sec 10 10 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 0 sec 10 10 Progress Chart

Cardio

Stationary Bike Stationary Bike 5 min - - Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 30 sec 10 10 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 30 sec 10 10 Progress Chart

Cardio

Stationary Bike Stationary Bike 5 min - - Progress Chart
Friday Arms
Muscle Exercise Name Timer Reps Sets Track

Back

Seated Machine Row Seated Machine Row 30 sec 10 5 Progress Chart

Chest

Bench Press Machine Bench Press Machine 30 sec 10 5 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 6 4 Progress Chart

Triceps

EZ Bar Standing French Press EZ Bar Standing French Press 60 sec 6 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 0 sec 10 10 Progress Chart

Triceps

CT Tricep Extensions 60 sec 40 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 0 sec 10 10 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 0 sec 10 10 Progress Chart

Biceps

Band curls 30 sec 10 2 Progress Chart

Triceps

Band pulldowns 30 sec 10 2 Progress Chart
Saturday Hardio
Muscle Exercise Name Timer Reps Sets Track

Abs

Burpees 60 sec 10 3 Progress Chart

Glutes

Two Arm Kettlebell Swings 60 sec 75 1 Progress Chart

Cardio

Battle rope 4 sec - - Progress Chart

Chest

HIIT Bench 60 sec - 1 Progress Chart

Back

HIIT Cable Row 60 sec - 1 Progress Chart

Cardio

Rowing Rowing 20 min - - Progress Chart

Cardio

Stationary Bike Stationary Bike 40 min - - Progress Chart
ANY Afternoon Core and Cardio
Muscle Exercise Name Timer Reps Sets Track

Abs

Plank Plank 60 sec - 1 Progress Chart

Abs

Leg Raise Leg Raise 60 sec 25 2 Progress Chart

Abs

Cat Vomits 10 sec - 3 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 60 sec 20 2 Progress Chart

Cardio

Rowing Rowing 20 min - - Progress Chart