Jamaica Me Ready

Workout Name : Jamaica Me Ready

Shared By : struska

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 284

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Description

Focused 3 day muscle building with cardio backup. Routines for the gym and at home.

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ANY At Home Arms
Muscle Exercise Name Timer Reps Sets Track

Chest

Close Hand Pushup Close Hand Pushup 15 sec 8 3 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 15 sec 8 3 Progress Chart

Triceps

Bench Dip Bench Dip 15 sec 8 3 Progress Chart

Chest

Deep Push Up Deep Push Up 15 sec 8 3 Progress Chart

Chest

Push Up with Feet Elevated Push Up with Feet Elevated 15 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 20 min - - Progress Chart
ANY At Home Core
Muscle Exercise Name Timer Reps Sets Track

Abs

Plank Plank 30 sec - 3 Progress Chart

Abs

Leg Raise Leg Raise 30 sec 8 3 Progress Chart

Back

Superman Superman 30 sec - 3 Progress Chart

Abs

Hip Thrusts Hip Thrusts 30 sec 8 3 Progress Chart

Abs

Side Bridge Side Bridge 30 sec - 4 Progress Chart

Abs

Leg Pull In Leg Pull In 30 sec 8 3 Progress Chart
ANY At Home Legs
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 15 sec 8 3 Progress Chart

Upper Legs

Bodyweight Wall Squat Bodyweight Wall Squat 15 sec 8 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 15 sec 8 3 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 15 sec 8 3 Progress Chart

Upper Legs

Front Leg Raises Front Leg Raises 15 sec 8 3 Progress Chart

Upper Legs

Standing Toe Touches Standing Toe Touches 15 sec - 3 Progress Chart

Upper Legs

Bodyweight Step Up Bodyweight Step Up 15 sec 8 3 Progress Chart
ANY Core
Muscle Exercise Name Timer Reps Sets Track

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 8 3 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 20 sec 8 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 20 sec 8 3 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 20 sec 8 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 20 sec 8 3 Progress Chart

Cardio

Rowing Rowing 12 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
ANY Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Single Leg Curl Single Leg Curl 20 sec 8 6 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 10 sec 8 6 Progress Chart

Lower Legs

Donkey Calf Raises Donkey Calf Raises 15 sec 8 3 Progress Chart

Upper Legs

Leg Press Leg Press 15 sec 8 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 30 sec 8 3 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart
ANY Upper Body
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Weight Plate Shrugs Weight Plate Shrugs 20 sec 8 3 Progress Chart

Back

Cable One Arm Lat Pulldown Cable One Arm Lat Pulldown 20 sec 8 6 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 8 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 20 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 20 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 30 sec 8 3 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 30 sec 8 6 Progress Chart

Cardio

Treadmill Running Treadmill Running 15 min - - Progress Chart