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Get Jacked Workout

Author DevinFitness Level IntermediateType Hypertrophy
Days in Plan 7 Days Rest Between Sets:
1:30-2:00 minutes
Duration85 Min per session
Workout days are Monday, Tuesday, Thursday, Friday, Saturday, Sunday, with Wednesday being an offday

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Upper Body
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 12
21s Exercise Picture 2. 21s
Sets: 3Reps: 12
Cable Crossovers Exercise Picture 3. Cable Crossovers
Sets: 3Reps: 12
Dips Exercise Picture 4. Dips
Sets: 3Reps: 12
Smith Machine Incline Press Exercise Picture 5. Smith Machine Incline Press
Sets: 3Reps: 12
Overhead Tricep Extentions Exercise Picture 6. Overhead Tricep Extentions
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Day 2 - Lower Body
Leg Extension Exercise Picture 1. Leg Extension
Sets: 3Reps: 12
One Legged Smith Split Squat Exercise Picture 2. One Legged Smith Split Squat
Sets: 3Reps: 12
Snatch Exercise Picture 3. Snatch
Sets: 3Reps: 12
Leg Press Exercise Picture 4. Leg Press
Sets: 3Reps: 12
Calf Raises on Leg Press Machine Exercise Picture 5. Calf Raises on Leg Press Machine
Sets: 3Reps: 12
Wide Stance Squats (Duck Squats) Exercise Picture 6. Wide Stance Squats (Duck Squats)
Sets: 3Reps: 12
Walking Lunges Exercise Picture 7. Walking Lunges
Sets: 3Reps: 12
Day 3 - Abdominals
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 12
High to Low Woodchoppers Exercise Picture 2. High to Low Woodchoppers
Sets: 3Reps: 12
Jack Knives Exercise Picture 3. Jack Knives
Sets: 3Reps: 12
Abdominal Barbell Rollouts Exercise Picture 4. Abdominal Barbell Rollouts
Sets: 3Reps: 12
Roman Chair Exercise Picture 5. Roman Chair
Sets: 3Reps: 12
Twisting Crunches Exercise Picture 6. Twisting Crunches
Sets: 3Reps: 12
Twisting Leg Raises Exercise Picture 7. Twisting Leg Raises
Sets: 3Reps: 12
Day 4 - Rest Day
Day 5 - Arms
Barbell Curls Exercise Picture 1. Barbell Curls
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 12
Dumbbell Flys Exercise Picture 3. Dumbbell Flys
Sets: 3Reps: 12
Preacher Curls Exercise Picture 4. Preacher Curls
Sets: 3Reps: 12
Smith Machine Incline Press Exercise Picture 5. Smith Machine Incline Press
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 6. Incline Dumbbell Press
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 7. Tricep Pulldowns
Sets: 3Reps: 12
Day 6 - Legs
Cable Bent-Leg Deadlift Exercise Picture 1. Cable Bent-Leg Deadlift
Sets: 3Reps: 12
Calf Raises on Leg Press Machine Exercise Picture 2. Calf Raises on Leg Press Machine
Sets: 3Reps: 12
Leg Press Exercise Picture 3. Leg Press
Sets: 3Reps: 12
Leg Extension Exercise Picture 4. Leg Extension
Sets: 3Reps: 12
Walking Lunges Exercise Picture 5. Walking Lunges
Sets: 3Reps: 12
Push Press  Exercise Picture 6. Push Press
Sets: 3Reps: 12
Clean and Jerk Exercise Picture 7. Clean and Jerk
Sets: 3Reps: 12
Day 7 - Cardio

With this log you will be able to print off as many sheets as required to track this workout.

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