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Muscle Imbalance Prevention Plan
General
Beginner
None
Plan Details
The Muscle Imbalance Prevention Plan routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
The Jefit Muscle Imbalance Prevention Plan is a structured, 3-day, workout program designed to keep your body strong, symmetrical, and injury-resistant. By pairing push and pull exercises, balancing upper and lower body training, and including unilateral movements, this plan helps correct weak spots and promotes even muscle development. Ideal for gym-goers of all levels, it focuses on strength, posture, and long-term performance while reducing the risk of overuse injuries. Jefit: Embrace the Grind MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1
Est. 53 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Wed
Day 2
Est. 40 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
1 Set
Sat
Day 3
Est. 70 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Smith Machine Incline Shoulder Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
