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JnJ Workout
by thunstromj
Add to library
Workouts
Workout 1
bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
bench press
3 sets
Start
in App
BB Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
BB Curls
3 sets
Start
in App
overhead triceps extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
overhead triceps extensions
3 sets
Start
in App
EZ Close Grip Curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
EZ Close Grip Curls
3 sets
Start
in App
Front shoulder raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Front shoulder raises
3 sets
Start
in App
Workout 2
BB Squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
BB Squat
3 sets
Start
in App
BB Rows
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
BB Rows
3 sets
Start
in App
RDL
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
RDL
3 sets
Start
in App
DB flys
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
DB flys
3 sets
Start
in App
Side shoulder raises
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Side shoulder raises
3 sets
Start
in App
Workout 3
Incline Bench
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Incline Bench
3 sets
Start
in App
Hammer curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Hammer curl
3 sets
Start
in App
Lying tricep extensions
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Lying tricep extensions
3 sets
Start
in App
Reverse grip curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Reverse grip curls
3 sets
Start
in App
military press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
military press
3 sets
Start
in App
Workout 4
Hack or goblet squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Hack or goblet squat
3 sets
Start
in App
DB Row
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
DB Row
3 sets
Start
in App
Leg curls
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
Leg curls
3 sets
Start
in App
Lat pulldown or EZ pullover
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Lat pulldown or EZ pullover
3 sets
Start
in App
Shoulder shrugs
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
+
amrap
90 sec
2
–
–
12
+
amrap
90 sec
3
–
–
12
+
amrap
90 sec
Shoulder shrugs
3 sets
Start
in App