Workout Routine

JACKEEED

by ginoaf

Workouts

Chest & Back

Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Dumbell Press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

incline bench press

3 sets

Dips Chest

Set
Intensity
Weight
Reps
Rest time
1
6 +
amrap
120 sec
2
6 +
amrap
120 sec
3
6 +
amrap
120 sec

Dips Chest

3 sets

Pull Ups

Set
Intensity
Weight
Reps
Rest time
1
6 +
amrap
120 sec
2
6 +
amrap
120 sec
3
6 +
amrap
120 sec

Pull Ups

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated cable row

3 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

bench press

3 sets

Pectoral Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Pectoral Fly

3 sets

Arms & Shoulders

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

seated overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

lateral raise

3 sets

Tricep Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Tricep Press

3 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

triceps extension

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

preacher curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

tricep pushdown

3 sets

Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Shoulder Press

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec

Dips

3 sets

Cable Biceps Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Cable Biceps Curl

3 sets

Cross Body Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Cross Body Hammer Curl

3 sets

Legs

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Leg press

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

leg extension

3 sets

Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

Calf Raise

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Hip Abductor

3 sets

Hip Adductor

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Hip Adductor

3 sets

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec
3
–
–
12 +
amrap
100 sec

Seated Calf Raise

3 sets