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Jamie Eason program from Bodybuilding.com

***This is 99.9% Jamie Eason’s plan from here: Jamie Eason Bodybuilding.com

I have added a few things because I’ve been lifting for a while, so some of the days just didn’t have enough.

If you follow the link provided above though, everything is laid out and there are printable sheets, etc… I keep my workouts here and also in my OneNote which can be accessed from my phone. If you see me at the gym, you will see my phone. It’s my “bible” 🙂

Also, I doubt I will rest on Wednesdays.   Wednesday will likely be a plyo workout.

Monday: Upper Body

Bench Press

Bent over Barbell Row

Dumbbell Shoulder press

Tricep kick backs

**dips

Barbell curls

**Lateral raises 3 sets of 12

**Cycle 15 mins

Tuesday: Lower Body

Barbell squat

Stiff-Legged Deadlift

Leg extension

Lying leg curls

Standing calf raises

**Lying leg raises: (abs)

**Exercise ball crunches

**Plank

Thursday: Upper Body

Dips

Pull ups

Lateral raises

Tricep press downs

Cable curls

**Interval run 15-20 minutes

Friday: Lower Body

Deadlift

Leg press

Dumbbell Lunges

Seated calf raises

Dumbbell shrugs???

Decline crunches

**Crisscross

**Kettlebell twists

Weeks 1-4

During weeks 1-4, you will be lifting in the 8-12 rep range. Complete at least 8 reps but no more than 12 reps for each set.

If you cannot complete 8 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 12 reps, then the weight is too light and you should increase the load. Rest periods are 1 minute.

Weeks 5-8

During weeks 5-8, you will be lifting in the 6-8 rep range. Complete at least 6 reps but no more than 8 reps for each set.

If you cannot complete 6 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 8 reps, then the weight is too light and you should increase the load. Rest periods are 90 seconds.

Weeks 9-12

During weeks 9-12, you will be lifting in the 4-6 rep range. Complete at least 4 reps but no more than 6 reps for each set.

If you cannot complete 4 reps, then the weight is too heavy and you should decrease the load. If you can complete more than 6 reps, then the weight is too light and you should increase the load.

This phase of the 12-week program is going to be very challenging and produce accelerated results.

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