Natural Body Building Workout Routine - Jack Wong

Name: Natural Body Building Workout Routine - Jack Wong
Rating: 4.8 (17 reviews)

Full workout routine for advanced fitness enthusiast

Created byJack Wong

Last updated 12/2022

English

What you'll learn

Naturally gain muscle through advanced fitness routine
Lose Weight effectively
Improve overall health and strength
Help achieve body goals

Course content

8 sections • 68 lectures • 54m total length

Introduction0:23
5 Min Cardio Routine0:30
This cardio routine helps with shredding fat and showcasing your muscle definition.
3 Minute Ab Routine3:03
This ab routine strengthens your core and helps with muscle definition.

Warmup Legs1:14
This is the beginning warm up exercise to get the blood flowing and loosen your legs.
Barbell Squat0:56
The barbell squat is the foundational exercise that works on full leg muscle. This exercise will have a followup super set.
Bulgarian Split0:47
The Bulgarian split exercise will focus on one leg at a time. This exercise will have a followup super set.
Leg Press0:42
The leg press exercise will maximize your leg gains. This exercise will have a followup super set.
Leg Extension0:56
The leg extension exercise will focus on the quad muscle. This will provide more detail in the leg muscle. This exercise will have a followup super set.
Calf Raise0:55
The calf raise exercise strengthens the calf muscle. This exercise will have a followup super set.

Warmup Exercise0:23
The warmup exercise will be pushups to warm the chest muscle.
Incline Bench Press (Barbell)0:59
The incline bench press exercise will focus on building upper chest size and strength. This exercise has a followup super set.
Bench Press (Barbell)0:52
The bench press exercise will focus on the overall size and strength of your chest. This exercise has a followup super set.
Arnold Shoulder Press1:01
The barbell shoulder press will focus on size and strength of your shoulders. This exercise has a followup super set.
Dumbbell Fly1:09
The dumbbell fly exercise isolates the chest muscle for increasing size. This exercise has a followup super set.
Standing Dumbbell Chest Squeeze0:28
The standing dumbbell chest squeeze with isolate the center of your chest for increasing size.
Dips0:25
The dips exercise focuses on outer chest and shoulder for strength and size.
Lateral Raise0:48
The lateral raise exercise will focus on the center of your shoulders for increased detail. This exercise has a followup drop set.
Barbell Front Raise0:27
The barbell front raise exercises focuses on the front of your shoulders for more detail.
Plate Front Raise0:36
The plate front raise exercise focuses on the deltoids for more detail by using hammer grip.
Diamond Barbell Press0:32
The diamond barbell press will focus on the tricep for increased muscle size.
Barbell Skull Crusher0:40
The barbell skull crusher will focus on the tricep for increased muscle size.
Rope Extension0:30
The rope extension exercise is for tricep detail.
Pushup Burnout0:33
This is the final exercise for extra overall pump.

Warmup Exercise0:39
The warmup exercise will be a pull up.
Pull Up0:47
The pull up exercise focuses on the lateral muscle. This exercise will have a followup super set.
Barbell Row0:53
The barbell roll exercise will focus on back muscle size. This exercise will have a followup super set.
Reverse Grip Barbell Row0:47
Chin Up0:36
The chin up exercise will focus on center of your back and bicep for increased size and strength. This exercise will have a followup super set.
Rear Delt Raise0:43
The rear delt raise exercise focuses on the rear deltoid for more detail. This exercise will have a followup drop set.
Single Arm Rear Delt Raise0:47
The rear delt raise exercise focuses on the rear deltoid for more detail. This exercise will have a followup drop set.
Back Extension Barbell0:37
The back extension barbell exercise will isolate the entire back muscle.
Dumbbell Curl0:50
The dumbbell curl exercise will focus on bicep muscle size and strength. This exercise will have a followup super set.
Dumbbell Hammer Curl0:50
The dumbbell hammer curl exercise will focus on the bicep and forearm for muscle detail. This exercise will have a followup super set.
Reverse Grip Cable Curl0:46
The reverse grip cable curl will focus on the forearm size and detail. This exercise will have a followup super set.
Peak Curl0:51
The dumbbell peak curl focuses on overall bicep muscle pump. This exercise will have a followup super set.

Warmup Legs1:14
This is the beginning warm up exercise to get the blood flowing and loosen your legs.
Barbell Squat0:56
The barbell squat is the foundational exercise that works on full leg muscle. This exercise will have a followup super set.
Deadlifts1:21
The deadlift exercise is a full body workout that helps increase overall strength and targets the hamstring. This exercise will have a followup super set.
Leg Press0:42
The leg press exercise will maximize your leg gains. This exercise will have a followup super set.
Leg Curl1:15
The leg curl exercise focuses on hamstring muscle and builds more detail. This exercise will have a followup super set.
Calf Raise0:55
The calf raise exercise strengthens the calf muscle. This exercise will have a followup super set.

Warmup Exercise0:23
The warmup exercise will be pushups to warm the chest muscle.
Incline Dumbbell Press1:10
The incline dumbbell press exercise focuses on upper chest for muscle detail. This exercise will have a followup super set.
Dumbbell Press0:59
The dumbbell press exercise is for overall chest muscle detail. This exercise will have a followup super set.
Arnold Shoulder Press1:01
The dumbbell shoulder press will focus on your shoulders for more muscle detail. This exercise will have a followup super set.
Cable Fly0:57
The cable fly exercise will focus on the center of your chest for muscle detail. This exercise will have a followup super set.
Standing Dumbbell Chest Squeeze0:28
The standing dumbbell chest squeeze exercise will focus on the center of your chest for muscle detail.
Lateral Raise0:48
The lateral raise exercise will focus on the center of your shoulders for increased detail. This exercise has a followup drop set.
Dumbbell Front Raise0:55
The dumbbell front raise focuses on the deltoid for more muscle detail.
Plate Front Raise0:36
The plate front raise focuses on the deltoid for more muscle detail.
Dumbbell Tricep Press0:31
The dumbbell tricep press focuses on gaining size and detail on the tricep.
Dumbbell Skull Crusher0:39
The dumbbell skull crusher focuses on tricep muscle detail.
Cable Tricep Reverse Extension0:32
The cable tricep reverse extension is for tricep muscle detail.
Pushup Burnout0:33
This is the final exercise for extra overall pump.

Warmup Exercise0:39
The warmup exercise will be pull ups.
Lat Pulldown1:04
The lat pulldown exercise focuses on the lateral side muscle detail. This exercise will have a followup super set.
Lat Pulldown Heavy0:33
The lat pulldown heavy will focus on size and strength of the lateral muscle. This exercise will have a followup super set.
Reverse Lat Pull1:02
The reverse lat pull will focuses on the center of your back and bicep for detail and size. This exercise will have a followup super set.
Reverse Lat Pull Heavy0:39
The reverse lat pull heavy focuses on the center of your back and bicep for size and strength. This exercise will have a followup super set.
Seated Row0:55
The cable roll focuses on the center of the back for additional size. This exercise will have a followup super set.
Behind the Neck Lat Pull0:50
The behind the neck lat pull exercises focuses on upper back and shoulder for more muscle detail.
Rear Delt Raise0:43
The rear delt raise exercises focuses on the rear deltoid for more muscle detail. This exercise will have a followup drop set.
Shrugs0:43
The shrugs exercise focuses on the trap muscles for size.
Barbell Curl0:45
The barbell curl focuses on bicep for additional strength and size. This exercise will have a followup super set.
Rope Hammer Curl0:44
The rope hammer curl exercise focuses bicep and forearm for muscle detail. This exercise will have a followup super set.
Reverse Grip Cable Curl0:46
The Reverse Grip Cable Curl exercise focuses on forearm muscle detail. This exercise will have a followup super set.
Peak Curl0:51
The dumbbell peak curl focuses on overall bicep muscle pump. This exercise will have a followup super set.

Requirements

Should have basic understanding of weightlifting techniques.

Description

This streamlined course, taught by experienced body builder Jack Wong (12 years), takes someone with a fundamental understanding of basic weight training and elevates it to the next level. If you are looking to improve your overall health, fitness, and physique naturally then this course is for you.

Basic Course Breakdown

Everyday Ab & Cardio Routine
Day 1 Legs - This leg training routine will focus on the quads.
Day 2 Push - This routine will focus on chest, shoulder and tricep.
Day 3 Pull - This routine will focus on lat, rear delt and bicep.
Day 4 Legs - This is the followup leg workout from day 1 that focuses on the hamstrings.
Day 5 Push - This is the followup workout from day 2 that focuses on more muscle detail.
Day 6 Pull - This is the followup workout from day 3 that focuses on more muscle detail.
Documents for more information.

This course is a summary of Jack Wongs secret workout routine that helped him go from 115lbs to 165lbs of natural lean muscle.

There are a total of 6 sections that represent a 6 day workout routine. Each section is broken down into specific video showcasing the exercise in detail. Each video Jack will break down all the exercises one by one with additional tips to help perfect your form.

Who this course is for:

Fitness enthusiast looking to advance their natural body building journey to the next level.

Natural Body Building Workout Routine - Jack Wong

What you'll learn

Explore related topics

Course content

Everyday Ab and Cardio Routine3 lectures • 4min

Day 1 - Legs6 lectures • 6min

Day 2 - Push14 lectures • 9min

Day 3 - Pull12 lectures • 9min

Day 4 - Legs6 lectures • 6min

Day 5 - Push13 lectures • 10min

Day 6 - Pull13 lectures • 10min

Documents for more Information1 lecture • 1min

Requirements

Description

Who this course is for: