Browse
Routines
Create a Routine
Log In
Workout Routine
Options
Jaylen Big and Strong??? 🤤🤤🤤
by Alternative
Add to library
3 day
Workouts
Day 1 (Chest & Shoulders)
Pec deck
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
Pec deck
3 sets
Start
in App
Incline machine chest press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
60 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
Incline machine chest press
3 sets
Start
in App
Slight incline DB chest press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
Slight incline DB chest press
3 sets
Start
in App
overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
overhead press
3 sets
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
cable lateral raise
3 sets
Start
in App
overhead triceps extension
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
overhead triceps extension
3 sets
Start
in App
skull crushers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
skull crushers
3 sets
Start
in App
Day 2 (Arms & Delts)
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
lat pulldown
3 sets
Start
in App
seated row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
seated row
3 sets
Start
in App
Cable Pullovers
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
Cable Pullovers
3 sets
Start
in App
Cable bicep curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
75 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
Cable bicep curls
3 sets
Start
in App
Cable hammer curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
Cable hammer curls
3 sets
Start
in App
Cable reverse curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
Cable reverse curls
3 sets
Start
in App
Forearm extenders
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
Forearm extenders
3 sets
Start
in App
rear delt cable fly
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
10
100 sec
2
75% 1RM
10
100 sec
3
75% 1RM
10
100 sec
rear delt cable fly
3 sets
Start
in App
Day 3 (Legs)
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
leg press
3 sets
Start
in App
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
hack squat
3 sets
Start
in App
Sissy
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
17
100 sec
2
17
100 sec
3
17
100 sec
Sissy
3 sets
Start
in App
Seated Hamstring Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
Seated Hamstring Curls
3 sets
Start
in App
leg extension (Quads)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
leg extension (Quads)
3 sets
Start
in App
calf raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
17
100 sec
2
60% 1RM
17
100 sec
3
60% 1RM
17
100 sec
calf raise
3 sets
Start
in App
Day 4 (REST)
Stretch every muscle
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
100 sec
Stretch every muscle
1 sets
Start
in App