Jesse Dale MacroMillionaire
Programming for female athletes with over 25 years of testing to help you WIN your next bodybuilding event or look your best in day to day living.
I have been competing for over 25 years and judging for over 20 years, promoting shows for over 15 years. I have seen thousands of physiques and know exactly why some win and some lose. This programming is built to maximize your symetry and muscularity to GUARENTEE the judges are not seeing the same common physique flaws in you that we see all the time.
This programming will dial in your sports specific areas focusing on glutes, abs and shape!
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Cardio
1 x 5:00
B
4:13 Protocol (same exercise) explanation
C
Reverse Hyperextension
5 x 12
D
Hex Bar Deadlift
4, 13, 4, 13, 4, 13, 4, 13
E
Lat Pulldown
4 x 10
F
Seated Row
4, 13, 4, 13, 4, 13, 4, 13
G
Seated Smith Machine Overhead Press
3 x 10
H
Wide Grip Upright Rows
4, 13, 4, 13, 4, 13, 4, 13
I
Rope Ab Crunch
4 x 30
A
Cardio
1 x 5:00
Prep
B
warm up chest
Optional chest warmup: 4 rounds 15 push up 30 banded pull apart 30 second sprint
C
4:13 Protocol (same exercise) explanation
D
Hack Squat
4, 13, 4, 13, 4, 13, 4, 13
E
Barbell Incline Bench Press
3 x 12
F
DB Tricep Extension
4, 13, 4, 13, 4, 13, 4, 13
G
EZ Bar Curl
4, 13, 4, 13, 4, 13, 4, 13
H
Reverse Crunch
4 x 20
A
Cardio
1 x 5:00
Prep
B
Leg Warm Up
Optional warmup: 3 rounds 20 Air squats 40 butt kicks 30 second lunge stretch
C
4:13 Protocol (same exercise) explanation
D1
Leg Press Machine
4, 13, 4, 13, 4, 13, 4, 13
D2
Calf Press on Leg press
4 x 20
E
Leg Extension
4, 13, 4, 13, 4, 13, 4, 13
F1
Prone Machine Hamstring Curl
4 x 12
F2
Weighted Lunges
4 x 20
G
KB Russian Twist
4 x 30
A
Cardio
1 x 5:00
Conditioning
B
Warm Up Back & Shoulders
Optional Warmup: 3 Rounds Inverted Rows Overhead press Rear Delt Flys
C
Hammer Strength Pull Downs
5 x 10 @ 50 %
D
Chest-Supported DB Row
5 x 10 @ 50 %
E
Seated DB Shoulder Press
6 x 8 @ 60 %
F1
Reverse Flys
4 x 10 @ 50 %
F2
DB Lateral Raise
4 x 10 @ 50 %
Conditioning
G
Calorie Cool Down (abs)
50-40-30-20-10 reps super setting Jump Ropes Sit-ups
A
Cardio
1 x 5:00
B
Prone Machine Hamstring Curl
8 x 8 @ 60 %
C
DB Fly
5 x 10 @ 50 %
D
Dip
8 x 8 @ 60 %
E1
Split Stance Overhead Tricep Extension
5 x 8 @ 60 %
E2
Band Pull-Apart
5 x 10 @ 50 %
F
Barbell Bicep Curl
8 x 8 @ 60 %
G
Bicycle Sit-Ups
4 x 70
When you join a team you’re getting more than programming, you’re joining an online community.
Womens Physique Advanced
Womens Physique Advanced
Womens Physique Advanced
