JACK3D Aesthetics

This is a program which targets specifically the aesthetic muscles. You can train neck and abs in off days if you want or maybe add with any day according to your convenience. Also every workout has only 2 sets, but not some pussy sets. These are hard sets which should be taken to failure or near. May exclude big lifts like squats or bench to be taken to failure. Do reps according to your choice but ideally 4 to 15. May try going above 20 on leg day on some movements like the extension or leg curls which will make your legs fuckin burn.

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Week 1

Incline Bench Press (Dumbbell)

Barbell Row

Pec Deck (Machine)

Lat Pulldown

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Upper 1

Squat (Barbell)

Seated Hamstring Curl

Leg Extension

Romanian Deadlift (Barbell)

Standing Calf Raise

Lateral Raise (Dumbbell)

Lower

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Machine)

Standing Pullover (Cable)

Shrug (Dumbbell)

Upper 2

Incline Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Hammer Curl (Dumbbell)

Lateral Raise (Cable)

Reverse Pec Deck

Reverse Bicep Curl (EZ Bar)

Aesthetic bro day

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