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  • Jabron Schema

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    Adam Fit (Adamfit Ma)
    6 views11 pages
    This document outlines a 5-day workout plan with exercises focused on upper body, lower body, and full body each day. Day 1 includes upper body exercises like bench press, rows, and overhead press. Day 2 focuses on lower body with exercises like squats, deadlifts, leg extensions, and calf raises. Day 3 includes pushes, shoulders, and arms. Day 4 is pulls and back. Day 5 has lower body and arms again. Each day concludes with cardio. The plan provides sets, reps, and percentages of 1RM for each exercise. Space is included to track weights and volume over multiple weeks.

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    jabron schema

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    This document outlines a 5-day workout plan with exercises focused on upper body, lower body, and full body each day. Day 1 includes upper body exercises like bench press, rows, and overhead press. Day 2 focuses on lower body with exercises like squats, deadlifts, leg extensions, and calf raises. Day 3 includes pushes, shoulders, and arms. Day 4 is pulls and back. Day 5 has lower body and arms again. Each day concludes with cardio. The plan provides sets, reps, and percentages of 1RM for each exercise. Space is included to track weights and volume over multiple weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views11 pages

    Jabron Schema

    Uploaded by

    Adam Fit (Adamfit Ma)
    This document outlines a 5-day workout plan with exercises focused on upper body, lower body, and full body each day. Day 1 includes upper body exercises like bench press, rows, and overhead press. Day 2 focuses on lower body with exercises like squats, deadlifts, leg extensions, and calf raises. Day 3 includes pushes, shoulders, and arms. Day 4 is pulls and back. Day 5 has lower body and arms again. Each day concludes with cardio. The plan provides sets, reps, and percentages of 1RM for each exercise. Space is included to track weights and volume over multiple weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 11

    WEEK 1

    UPPER Reps
    Bench press
    5
    Dumbell rows
    12
    overheadpress
    10
    DAY 1

    Lat pulldown
    12
    incline dumbell pres
    10
    laterall side raises
    12
    Biceps ez curls
    12
    Triceps extension
    12
    ABBS

    LEGG Reps
    WARMING UP

    Barbel Squat
    5
    sumo deadlift
    6-8

    DAY 2 leg extension singel legged


    12
    leg curls
    12
    Calf Raises
    12
    Arms

    Cardio
    DAY 3

    LEGS & SHOULDERS Reps

    PUSH Reps
    Bench press
    8-10
    Overhead press
    5
    Incline smith machine press
    12
    DAY 3

    Side Lateral raises


    12
    Triceps extension exterior rope
    12
    singel arm triceps
    12
    Cabel fly 12

    Cardio

    PULL Reps
    Deadlift neutral
    6
    Lat pull down
    12
    DAY 4

    Seated row
    10
    Reversed backflys shoulder
    12
    biceps incline curl
    11
    biceps ez bar culs 12
    Cardio

    LEGG Reps
    WARMING UP

    Barbel Squat
    8
    romanian deadlift
    8
    DAY 5

    leg extension singel legged


    10
    leg curls
    12
    Calf Raises
    11
    Arms

    Cardio
    Jabron Input 1RM Here (lbs)

    Squat
    Bench
    Deadlift
    OHP

    Set 1 Set 2
    %RM Sets Gewicht

    80-90% 3

    85-90% 3

    70-80% 3

    70-75% 3

    70-75% 3

    70-75% 3

    70-75% 3

    70-75% 3

    Set 1 Set 2
    %RM Sets Gewicht
    WARMING UP

    85-90% 3

    70-80% 3

    70-75% 3

    70-75% 3

    70-75% 3

    70-75% 3

    Cardio
    %RM Sets Gewicht
    Set 1 Set 2
    Set 1 Set 2
    %RM Sets Gewicht

    80-90% 3

    85-90% 3

    70-80% 3

    70-75% 3

    70-75% 3

    70-75% 3
    70-75% 3

    Cardio

    %RM Sets Gewicht Set 1 Set 2

    85-90% 3

    70-80% 4

    70-75% 3

    70-75% 3

    70-75% 3
    70-75% 3
    Cardio

    Set 1 Set 2
    %RM Sets Gewicht
    WARMING UP

    85-90% 3

    70-80% 4

    70-75% 3

    70-75% 3

    70-75% 3

    70-75% 3

    Cardio
    1RM Here (lbs)

    Set3 Set4 Volume


    0

    Set3 Set4 Volume


    0

    Volume
    Set3 Set4
    Set3 Set4 Volume
    0

    Set3 Set4 Volume


    0

    0
    Set3 Set4 Volume

    0
    Dag Gewicht
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    11
    12
    13
    14
    15
    16
    17
    18
    19
    20
    21
    22
    23
    24
    25
    26
    27
    28
    29
    30
    Carbs Fat Protein
    Calories g g g
    Your Daily
    2154 112 90 225
    Goal

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