Workout Routine

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Jaylen Big and Strong??? 🤤🤤🤤

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3 day

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1 (Chest & Shoulders)

Pec deck

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
17
100 sec
2
60% 1RM
27 lbs
17
100 sec
3
60% 1RM
27 lbs
17
100 sec

Pec deck

3×17

Incline machine chest press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
17
60 sec
2
60% 1RM
27 lbs
17
100 sec
3
60% 1RM
27 lbs
17
100 sec

Incline machine chest press

3×17

Slight incline DB chest press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
17
100 sec
2
60% 1RM
15 lbs
17
100 sec
3
60% 1RM
15 lbs
17
100 sec

Slight incline DB chest press

3×17

overhead press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
17
100 sec
2
60% 1RM
90 lbs
17
100 sec
3
60% 1RM
90 lbs
17
100 sec

overhead press

3×17

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
17
100 sec
2
60% 1RM
27 lbs
17
100 sec
3
60% 1RM
27 lbs
17
100 sec

cable lateral raise

3×17

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
17
100 sec
2
60% 1RM
65 lbs
17
100 sec
3
60% 1RM
65 lbs
17
100 sec

overhead triceps extension

3×17

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
17
100 sec
2
60% 1RM
90 lbs
17
100 sec
3
60% 1RM
90 lbs
17
100 sec

skull crushers

3×17

Day 2 (Arms & Delts)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

lat pulldown

3×10

seated row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

seated row

3×10

Cable Pullovers

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

Cable Pullovers

3×10

Cable bicep curls

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
75 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

Cable bicep curls

3×10

Cable hammer curls

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

Cable hammer curls

3×10

Cable reverse curls

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

Cable reverse curls

3×10

Forearm extenders

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
10
100 sec
2
75% 1RM
115 lbs
10
100 sec
3
75% 1RM
115 lbs
10
100 sec

Forearm extenders

3×10

rear delt cable fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
10
100 sec
2
75% 1RM
34 lbs
10
100 sec
3
75% 1RM
34 lbs
10
100 sec

rear delt cable fly

3×10

Day 3 (Legs)

leg press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
17
100 sec
2
60% 1RM
65 lbs
17
100 sec
3
60% 1RM
65 lbs
17
100 sec

leg press

3×17

hack squat

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
17
100 sec
2
60% 1RM
90 lbs
17
100 sec
3
60% 1RM
90 lbs
17
100 sec

hack squat

3×17

Sissy

Set
Reps
Rest time
1
17
100 sec
2
17
100 sec
3
17
100 sec

Sissy

3×17

Seated Hamstring Curls

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
17
100 sec
2
60% 1RM
27 lbs
17
100 sec
3
60% 1RM
27 lbs
17
100 sec

Seated Hamstring Curls

3×17

leg extension (Quads)

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
17
100 sec
2
60% 1RM
27 lbs
17
100 sec
3
60% 1RM
27 lbs
17
100 sec

leg extension (Quads)

3×17

calf raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
65 lbs
17
100 sec
2
60% 1RM
65 lbs
17
100 sec
3
60% 1RM
65 lbs
17
100 sec

calf raise

3×17

Day 4 (REST)

Stretch every muscle

Set
Time
Rest time
1
30 sec
100 sec

Stretch every muscle

1×30 s