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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.

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Adam Fit (Adamfit Ma)
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22 views11 pages

Jabron Schema

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.

Uploaded by

Adam Fit (Adamfit Ma)
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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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