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    Jared Padalecki PDF

    Uploaded by

    Jackie Smith III
    Workout

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    © All Rights Reserved
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    Jared Padalecki PDF

    Uploaded by

    Jackie Smith III
    386 views9 pages
    Workout

    Original Title

    Jared-Padalecki-PDF

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Workout

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    386 views9 pages

    Jared Padalecki PDF

    Uploaded by

    Jackie Smith III
    Workout

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    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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