- Workout Plans
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The Pec Deck exercise can be substituted for Dumbbell Flyes if you do not have access to a Pec Deck machine.
Also, you can substitute an Ez-Bar for a barbell in the curl exercises. An EZ-Bar provides less strain on your wrists and forearms.
This workout can look intimidating, but be sure not to sacrifice form in an attempt to hurry up through this Punisher workout. Try to follow the rest times and do not take longer than the listed times. You can however, rest less between sets. Always look to improve each workout, whether it is more weight, reps, or less rest
Be sure you are thoroughly warmed up from the jogging before running on the treadmill. As always it is imperative that you maintain a healthy diet and eat plenty of quality calories. Be sure to take note of the recommended supplements at the top of the page to maximize the results of the Thomas Jane workout.
|Incline Dumbbell Bench Press||Chest||Beginner|
|Reverse Barbell Curl||Biceps||Beginner|
|Walking Barbell Lunge||Quads||Expert|
|Standing Barbell Calf Raise||Calves||Beginner|
|Seated Machine Calf Raise||Calves||Beginner|
|Barbell Ab Rollout||Abs||Intermediate|
|Wide-Grip Lat Pulldown||Lats||Beginner|
|One-Arm Dumbbell Row||Lats||Beginner|
|Seated Cable Row||Middle Back||Beginner|
|Lying Dumbbell Tricep Extension||Triceps||Intermediate|
|V-Bar Tricep Pushdown||Triceps||Beginner|
|Reverse-Grip Tricep Pushdown||Triceps||Beginner|
|Seated Dumbbell Military Press||Shoulders||Intermediate|
|Dumbbell Front Raise||Shoulders||Beginner|
|Incline Reverse Fly||Shoulders||Beginner|
|Lying Leg Curl||Hamstrings||Beginner|
|Standing Leg Curl||Hamstrings||Beginner|
|360-Degree Lying Leg Rotation||Abs||Beginner|
|Medicine Ball Slam||Abs||Intermediate|
|Medicine Ball V-Up||Abs||Intermediate|
To use the Thomas Jane "Punisher" Workout Plan please upgrade to PRO for just $4.99/month or $49.99/year (choose the annual pay option and get 2 months free!)
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