The Jack3d Sessions – Chest and Core Training
The Jack3d Sessions
Each week we will publish a free workout for you to follow along with or train your clients to get Jack3d, with this session a tough as nails arm blast!
As a reminder, please perform this regime in its entirety with absolute no omissions to utilize its full effect. Given the high volume intensity I strongly encourage you to add Yok3d to your pre-workout supplement regime as well as Modern throughout this severely taxing training session.
Chest and core training
Before proceeding, let me stress it is imperative to complete the full training regime as written and for that matter perform the exercises properly. Failure to complete the entire regime as well as perform the movements correctly will lower the results significantly.
- Forward with twist
- Backward with twist
- “Toy Soldier”
- Side Lunge
(perform each lunge for one minute, move to next movement in circuit fashion and without stopping. Perform two consecutive sets)
Hurdle mobility drills, #4 & #5
- forward roll to stand
- bear crawl
- spider lunge
10 metres each, repeat four times with very minimal if any stopping.
1 minute rounds, between rounds do the following (refer to general physical preparation) each for 30 seconds or prescribed repetitions.
- Jumping jacks
- Shuffle splits
- 30 fisted push-ups
With the callisthenics’ a full circuit will be completed in three minutes. Rest 1 minute between total between four circuits
Weighted Dips* 4-6 sets x 6 reps @80-85% (rest 35 seconds)
*Preferably these should be performed on an angled dip station but obviously with such equipment rare we have presented the standard option. If a V-dip station is available perform with a reverse grip, tucking chin to your chest and angle feet such that they are directly under your eyes.
Incline Flies (45°) 3-4 sets x 6 reps @80-85% (rest 35 seconds)
Dumbell Pullover 3-4 sets x 12 reps @70% (rest 35 seconds)
Follow this workout with John Davies and Joe Burton
Learn how to perform Dumbbell Pullovers with John Davies and Marissa Fields
Core / Abdominal Training
Perform two to four sets of each with 15-30 second holds per side.
learn how to perform the Superman with John Davies and Marissa Fields
Perform the abdominal Circuit with John Davies and Marissa Fields, 2 sets x 10 reps each movement
Perform Russian Twists with John Davies and Marissa Fields, 2 sets x 10 reps
Prepared by John Davies
Tammy Bravomalo discusses her personal supplement plan from USPlabs
John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk