JAM LIFTING

FAST PASS CHEAT SHEET

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A · Full body

  1. Leg press 3×8–10
  2. Chest press / Smith bench 3×6–8
  3. Seated row 3×8–10
  4. Shoulder press 3×8
  5. Tricep pushdown 2×10–12
  6. Zone 2 cardio 12 min + abs circuit

B · Full body

  1. Smith squat / wide leg press 3×8–10
  2. Lat pulldown 3×8–10
  3. Incline press 3×8–10
  4. Smith / 1-arm row 3×8–10
  5. Lateral raise 2×12–15
  6. Curl 2×10–12
  7. Zone 2 12 min + abs

C · Accessories

  1. Leg extension 3×10–12
  2. Pec deck / cable fly 3×10–12
  3. Assisted pull-up 3×8–10
  4. Face pull / rear delt 3×12–15
  5. Hips or calves 2×12–15
  6. Intervals 45/75 × 6 + core

Last 2 reps should be hard. Don’t chase a stack you can’t control.

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