DownRangeStrength
Tactical / Military, BodybuildingKeeping a strong emphasis on size and strength, JKD & JCY: YOKED brings a monster emphasis on growing the yoke and neck, while bringing up total body strength and aesthetics!
5 sessions per week
Must use App app to view and log training
Program Training
A
Neck Flexion Headnods
1 x 40
B1
Floor Press
4 x 6
B2
Chest-Supported DB Row
4 x 10
C1
Neutral Grip Dumbbell Incline
4 x 10
C2
Face Pull Choice
4 x 12
D
Band Fly
3 x 20
E
Gittleson Shrug
4 x 8
F1
Barbell Bicep Curl
4 x 10
F2
Band or Cable Tricep Pushdown Choice
4 x 10
A
Neck Extension Choice
3 x 20
B1
Safety Bar Squat With 3-5 Second Eccentric
4 x 4
B2
SSB Hise Shrug
4 x 12
C
Heavy Backward Sled Drags
6 x 50
D
Leg Curl Choice (lying or seated)
8 x 6
E
Reverse Hyper
3 x 12
F
Leg Extension
3 x 20
A
Band Lateral Neck Iso Hold
3 x 0:20
B
DB Arnold Press
6 x 8
C
Barbell Overhead Shrug
3 x 15
D1
Plate Front Raise
1 x 8
D2
DB Lateral Raise
1 x 10
D3
TRX Rear Fly
1 x 8
E
Face Pull Choice
5 x 12
F
Cable French Press
6 x 8
A
Lat Pulldown
5 x 8
B
Trap Bar Deadlift With Shrug
3 x 4
C
Dead Row
3 x 5
D
Straight Arm Lat Pulldown
5 x 12
E
Russian KB Swing
8 x 8
F
Farmers Walk Time Under Tension * * *
2 x 2:00
G
Dumbbell Decline Sit Ups
3 x 12
A
Hammer Curl
6 x 8
B
Cable Tricep Pushdown
8 x 8
C
Alternating DB Curl
4 x 10
D
Single Arm Cable Kickback
4 x 12
E
Zottman Curl
4 x 10
F1
Dumbbell Reverse Curl
4 x 12
F2
Band Tricep Pushdowns
4 x 20
