a jumpset is like a superset but you alternate exercises as in a regular workout routine. u do not rush through it to feel a burn, you do one set of one exercise, rest up, do a set of the next exercise, rest up and go back to the first one and so forth
monday:
incline bench: 10 x 3 , 1 x 20jumpsetted with
hang cleans: 10 x 3
front squats: 5 x 5 jumpsetted with
leg curls: 5 x 10
seated db presses: 5 x 5 , 1 x 20jumpsetted with
weighted undergrip chins: 5 x 5, 1 x20
lateral raises: 2 x 10-15
rear lateral: 2 x 10-15
any form of calf work
wed:
snatches: 10 x 3
speed squats: 12 x 2
speed push-ups or speed bench: 8 x 3
seated behind neck press: 2 x 12-15
goodmornings: 3 x 10
one-arm rows: 2 x 10-12
hammer curls: 2 x 10-12
reverse grip benches: 2 x 10-12
db upright rows: 2 x 12-15 (wide grip)
any form of calf work
friday:
dips: 5 x 5 jumpsetted with, 1 set x bodyweight for reps
overhand bb rows: 5 x 5, 1 x 20
military press: 5 x 5 jumpsetted with, 1 x20
db pullovers: 5 x 10
squats: 5 x 5
and form of calf work
lying one arm lateral raises: 2 x 8-12
monday:
incline bench: 10 x 3 , 1 x 20jumpsetted with
hang cleans: 10 x 3
front squats: 5 x 5 jumpsetted with
leg curls: 5 x 10
seated db presses: 5 x 5 , 1 x 20jumpsetted with
weighted undergrip chins: 5 x 5, 1 x20
lateral raises: 2 x 10-15
rear lateral: 2 x 10-15
any form of calf work
wed:
snatches: 10 x 3
speed squats: 12 x 2
speed push-ups or speed bench: 8 x 3
seated behind neck press: 2 x 12-15
goodmornings: 3 x 10
one-arm rows: 2 x 10-12
hammer curls: 2 x 10-12
reverse grip benches: 2 x 10-12
db upright rows: 2 x 12-15 (wide grip)
any form of calf work
friday:
dips: 5 x 5 jumpsetted with, 1 set x bodyweight for reps
overhand bb rows: 5 x 5, 1 x 20
military press: 5 x 5 jumpsetted with, 1 x20
db pullovers: 5 x 10
squats: 5 x 5
and form of calf work
lying one arm lateral raises: 2 x 8-12