Jamie Eason: Workout Routine
MON: Back: (increase weight on each set)
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 - 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest
TUES: Shoulders: (increase weight on each set)
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8
WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run
THRS: CARDIO of Choice for 40 - 60 minutes
FRI: Arms, Chest & Abs: (with active rests, works best with a partner)
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25
SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press (feet high on platform) 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run
SUN: REST
Pull-ups 5 X 5 (slow and controlled)
Single Arm Dumbbell Rows 3 X 10
T-bar Row 3 X 10
Seated Rows Close-Grip 3 X 10
Lat Pull-downs 3 X 10
CARDIO: warm-up at 3.5 MPH for 3 - 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest
TUES: Shoulders: (increase weight on each set)
Seated Dumbbell Press 3 X 10
Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)
Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10
Dropset of Lateral Raises with Cables 3 X 10
CARDIO: 40 minutes on stepmill at level 8
WED: Legs: (Quads & Calves)
Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set
Smith Machine Squats (narrow stance) 3 X 15, or last set to failure
Leg Press (feet in center of platform) 3 X 15, or last set to failure
Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight
Standing Calf Raises 3 X 20
Seated Calf Raises 3 X 15 (pause at the top)
CARDIO: 1 mile run
THRS: CARDIO of Choice for 40 - 60 minutes
FRI: Arms, Chest & Abs: (with active rests, works best with a partner)
Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)
*immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)
Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10
*immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)
Roman Chair Leg Raises 3 X 10
Alternating Bicycle Crunches 3 X 25
SAT: Legs: (Hams, Glutes & Calves)
Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set
Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure
Leg Press (feet high on platform) 3 X 15, or last set to failure
Stiff-legged Deadlift 3 X 15, or last set to failure
Lying Leg Curl 3 X 10, last set to failure
Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20
CARDIO: 1 mile run
SUN: REST
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