3 Day Plan

DOWNLOADS/VIEWS: 0/22

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina de circuito para tres días a la semana. Hacer 5-10 minutos de calentamiento antes de empezar la rutina, puede ser elíptica, cinta o bicicleta. Para cada ejercicio se realizan tres series con el mismo peso. La última serie de cada ejercicio debe llegar al fallo. El descanso entre series será siempre de 75 segundos. Como máximo 90.

Day 1
Day 2
Day 3

Pecho y Triceps 8 exercises, 1 hr 15 mins

Machine Bench Press	3x12 reps	rest: 75s
Machine Fly	3x12 reps	rest: 75s
Push-Up	3x15 reps	rest: 75s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 75s
Cable High Pulley Tricep Extension	3x12 reps	rest: 75s
Bench Dip	3x15 reps	rest: 75s
Crunch	3x30 reps	rest: 30s
Treadmill Running	1x0 reps • 1200s	rest: 0s

Piernas 8 exercises, 1 hr 11 mins

Machine Leg Press	3x12 reps	rest: 75s
Machine Leg Extension	3x12 reps	rest: 75s
Dumbbell Lunge	3x12 reps	rest: 75s
Dumbbell Squat	3x10 reps	rest: 75s
Machine Seated Leg Curl	3x10 reps	rest: 75s
Machine Seated Calf Raise	3x15 reps	rest: 75s
Decline Crunch	3x20 reps	rest: 30s
Elliptical Training	1x0 reps • 900s	rest: 0s

Espalda y Bíceps 8 exercises, 1 hr 16 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 75s
Cable Seated Row	3x12 reps	rest: 75s
Machine Assisted Pull-Up	3x10 reps	rest: 75s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 75s
Preacher Curl Machine	3x12 reps	rest: 75s
Dumbbell Hammer Curl	3x12 reps	rest: 75s
Leg Raise	3x20 reps	rest: 30s
Treadmill Running	1x0 reps • 1200s	rest: 0s