JP’s Exercise Routine

Exercise routine, originally from the master himself, Jonathan Peckham, modified slightly based on my schedule requirements and thoughts.

General Notes

• Set variations
  • Do combinations of 3-5 sets x 8-15 reps on the exercises in this routine
• Try to take your muscles to complete failure on one exercise per day.
  • Shoot for getting close to failure on other sets/exercises
• Focus on full extension of the muscle
  • Don’t cheat on reps or try to compensate by using other muscles
• Terminology
  • Superset: A superset is a form of strength training in which you move quickly from one exercise to a different exercise without taking a break for rest between the two sets.

Standard Routine

Monday - Pull

• Pull-ups - 50 reps - however many sets it takes
  • Note: Pull-ups = Palms facing away from your body
• Seated cable row
• Superset
  • Dumbbell curls
  • Concentration curls

Tuesday - Push

• Incline bench press
• Cable flys
• Superset
  • Lateral cable raises
  • Tricep cable kickbacks

Wednesday - Legs

• Hack squats
• Leg curls
• Calf raises

Thursday - Pull

• Chin-ups - 50 reps - however many sets it takes
  • Note: Chin-ups = Palms facing towards your body
• Single Arm dumbbell row
• Superset
  • Barbell curl
  • Reverse barbell curl

Friday - Push

• Arnold press
• Dips - 50 reps - however many sets it takes
• Superset
  • Tricep push downs
  • Reverse tricep push downs

Potential Additions

• Assault Bike HIIT - Great way to get an intense cardiovascular workout in a short amount of time
  • 40 secs going as hard as you can
  • 1min rest
  • Repeat this 3-5 times

Other Related Topics

• Fitness