VoxBellator

Apr 12th 2019

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Jager's Insanity

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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

Back 7 exercises, 1 hr 18 mins

Barbell Deadlift	8x2 reps	rest: 120s
Cable Seated Row	10x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	10x10 reps	rest: 30s
Dumbbell One-Arm Row	4x12 reps	rest: 60s
Preacher Curl Machine	4x6 reps	rest: 30s
Rowing	1x0 reps	rest: 10s
Dumbbell Deadlift	1x12 reps	rest: 60s

Chest 6 exercises, 52 mins

Barbell Bench Press	10x2 reps	rest: 60s
Dip	4x6 reps	rest: 60s
Dumbbell Incline Bench Press	4x6 reps	rest: 60s
Machine Fly	4x6 reps	rest: 30s
Cable Shoulder Extension	4x6 reps	rest: 30s
Machine Bench Press	10x10 reps	rest: 30s

Hardio 6 exercises, 1 hr 26 mins

Legs 9 exercises, 1 hr 21 mins

Shoulders 8 exercises, 52 mins

Arms 10 exercises, 1 hr 28 mins

Machine Seated Row	5x10 reps	rest: 30s
Barbell Bench Press (Close Grip)	5x10 reps	rest: 30s
Dumbbell Alternating Hammer Curl	14x10 reps	rest: 0s
	3x40 reps	rest: 60s
Cable Rope Hammer Curl	10x10 reps	rest: 30s
Cable Tricep Pushdown (Rope)	10x10 reps	rest: 30s
Cable Reverse Curl	5x10 reps	rest: 15s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x10 reps	rest: 15s
	2x10 reps	rest: 0s
	2x10 reps	rest: 30s