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Jared Padalecki PDF

Workout

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469 views9 pages

Jared Padalecki PDF

Workout

Uploaded by

Jackie Smith III
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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The jared padalecki

Workout Routine

Bonus PDF File


By: Mike Romaine
Copyright Notice

No part of this report may be reproduced or transmitted in any form


whatsoever, electronic, or mechanical, including photocopying,
recording, or by any informational storage or retrieval system without
expressed written, dated and signed permission from the author. All
copyrights are reserved.

Disclaimer and/or Legal Notices

The information provided in this book is for educational purposes only.


I am not a doctor and this is not meant to be taken as medical advice.

The information provided in this book is based upon my experiences


as well as my interpretations of the current research available.

The advice and tips given in this course are meant for healthy adults
only. You should consult your physician to insure the tips given in this
course are appropriate for your individual circumstances.

If you have any health issues or pre-existing conditions, please


consult with your physician before implementing any of the information
provided in this course.

This product is for informational purposes only and the author does
not accept any responsibilities for any liabilities or damages, real or
perceived, resulting from the use of this information.
The Jared Padalecki
Workout Routine:
Training Volume:

3-5 days per week

Explanation:

I’m going to be programming you 3 days of heavy lifting, and also


give you the option to utilize 2 other days towards circuit style
training as well.

Day One: Chest and Triceps


Warm Up:

Stretch

10 Minute Incline Walk

Workout:

Bench Press

4×10,8,5,3
Dumbbell Tricep Overhead Extension

3×10-12

Incline Bench Press (Dumbbell or Barbell)

3×10-12

Tricep Pushdowns (Cable)

3×10-12

Incline Chest Flys (Dumbbell)

3×10-12

Tricep Kickbacks (Cable)

3×10-12

Dips

3×25 (or failure)

Day Two: Circuit Training Day


Options:
1. Helen

3 rounds for time of:



Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

2. Jackie

For time:

Row, 1000 m

50 Thrusters, 45/35 lbs

30 Pull-ups

3. Fight Gone Bad

3 rounds, 1 min per station of:



Wall Ball, 20/14 lbs, 10 ft

Sumo Deadlift High Pull, 75/55 lbs

Box Jump, 20 in

Push Press, 75/55 lbs

Row Calories

Rest 1 min

4. Kelly

5 rounds for time of:



Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs
5. Eva

5 rounds for time of:



Run, 800 m

30 Kettlebell Swings, 2/1.5 pood

30 Pull-ups

And, of course, there’s plenty more to choose from, but


here’s a handful to get you started!

Day Three: Legs and Shoulders


Warm Up:

Stretch

10 Minute Incline Walk

Workout:

Squats

4×10,8,5,3

Military Press

4×10,8,5,3

Hamstring Curls
3×10-12

Arnold Press

3×10-12

Leg Press

3×10-12

Shoulder Front Raises

3×10-12

Light Clean and Squats

3×15 (or failure)

Day Four: Circuit Training Day


Utilize the 5 circuits I gave you for day two or any of the others
we have covered on the site.

Or, go out and find some more awesome circuits to use.

…Oh, or go for a hike, play some sports, or use your fitness is


some other way!
Day Five: Back and Biceps
Warm Up:

Stretch

10 Minute Incline Walk

Workout:

Deadlifts

4×10,8,5,3

Preacher Curls

4×12,10,8,5

Bent Over Rows

3×10-12

Hammer Curls (Dumbbells)

3×10-12

Lateral Pulldowns
3×10-12

Zottman Curls

3×10-12

Wide Grip Pull-Ups

3×15 (or failure)

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