If you don’t know who Jamie Eason is, you can read all about her here. Jamie is a fitness model forĀ Jamie Eason WorkoutBodybuilding.com, among others. One look at Jamie and you might be wondering, “What’s her secret? What is the Jamie Eason Workout?”

Jamie Eason uses the following workout strategies:

  • Plateus are inevitable. If you have been training in the same manner for months, you have most likely hit a plateau. Change things up once a month to avoid those plateaus. You can use a heavier weight and perform less repetitions some days, or you can use a light weight to perform more repetitions on other days.
  • Vary your rest time. Most people rest for 2 – 3 minutes between sets. On your heavier days, rest for 2 minutes, on the lighter days, rest 30 seconds to a minute.
  • Train with the upper and lower body method. For example, on Monday you would train chest, shoulders, biceps, triceps and back. On Wednesday, you would only train legs (and maybe abs). On Friday you would go back to chest, shoulders, biceps, triceps and back and when Monday rolls around, you would start with legs. Although this would make your training session much longer and it is tough to train with intensity in this manner, it will enable you to train each body part about every five days, which is actually an ideal frequency to prevent overtraining.


Jamie Eason Workout:

MONDAY: Back (increase weight on each set)

* Pull-ups 5 X 5 (slow and controlled)

* Single Arm Dumbbell Rows 3 X 10

* T-bar Row 3 X 10

* Seated Rows Close-Grip 3 X 10

* Lat Pull-downs 3 X 10

* CARDIO: warm-up at 3.5 MPH for 3 – 5 minutes, 20 minutes of sprints at level 9, 30 seconds on and 30 seconds of rest

TUESDAY: Shoulders (increase weight on each set)

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* Seated Dumbbell Press 3 X 10

* Side Lateral Dumbbell Raises 3 X 10, last set is a drop set (ex. 15 lbs. for 10 reps, 12 lbs. for 10 reps, and 10 lbs. for 10 reps)

* Seated Rear Delt Flyes on Machine 3 X 10, superset with front barbell raises 3 X 10

* Dropset of Lateral Raises with Cables 3 X 10

* CARDIO: 40 minutes on stepmill at level 8

WEDNESDAY: Legs (Quads & Calves)

* Seated Leg Extensions 1 X 20 (light), 3 X 10, last set a drop set

* Smith Machine Squats (narrow stance) 3 X 15, or last set to failure

* Leg Press (feet in center of platform) 3 X 15, or last set to failure

* Walking Barbbell Lunges, superset with adducter machine 3 X 20, progressively increase weight

* Standing Calf Raises 3 X 20

* Seated Calf Raises 3 X 15 (pause at the top)

* CARDIO: 1 mile run

THURSDAY: CARDIO of choice for 40 – 60 minutes

FRIDAY: Arms, Chest & Abs (with active rests, works best with a partner)

* Seated Incline Dumbell Press 2 X 10, followed immediately by alternating dumbbell curls 2 X 10, and finally incline dumbbell flyes 2 X 10 (all performed in succession)

* *immediately begin jumping rope while partner performs the same routine (about 2 minutes) and then repeat the above exchanging alternating dumbbell curls with skull crushers or dips 2 X 10 (so 4 sets in all)

* Cable Flyes 2 X 10, followed immediately by cable bicep curls using straight bar 2 X 10

* *immediately begin mountain climbers while partner peforms same routine (about 50 mountain climbers) and then repeat the above exchanging cable curls with cable tricep pushdowns 2 X 10 (so 4 sets in all)

* Roman Chair Leg Raises 3 X 10

* Alternating Bicycle Crunches 3 X 25

SATURDAY: Legs (Hams, Glutes & Calves)

* Seated Leg Curls 1 X 20 (light), 3 x 10, last set a drop set

* Smith Machine Squats (wide leg stance) 3 X 15, or last set to failure

* Leg Press (feet high on platform) 3 X 15, or last set to failure

* Stiff-legged Deadlift 3 X 15, or last set to failure

* Lying Leg Curl 3 X 10, last set to failure

* Seated Calf Raises 3 X 10 with pauses at the top, superset with calf presses on the leg press machine 3 X 20

* CARDIO: 1 mile run

SUNDAY: REST

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