9 Week Plan - Week 3 - JEFIT

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9 Week Plan - Week 3 - JEFIT

9 Week Plan - Week 3 banner

9 Week Plan - Week 3

AUDIO TIP

General

Intermediate

None

Plan Details

The 9 Week Plan - Week 3 routine by Michael062 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

30 seconds rest between all sets. Actual plan adds cardio to each day but I don’t track cardio using JEFIT.

Routine detail

Mon

Shoulders

Est. 0 min

8 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 12 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

5 Sets x 12 Reps

Dumbbell Seated Front Raise (Hammer) Demonstration

Dumbbell Seated Front Raise (Hammer)

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

5 Sets x 35 Reps

Tue

Back

Est. 0 min

8 exercises

Barbell Rack Pull Demonstration

Barbell Rack Pull

4 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 12 Reps

Smith Machine Bent-Over Row Demonstration

Smith Machine Bent-Over Row

4 Sets x 12 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

4 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Cable Oblique Crunch Demonstration

Cable Oblique Crunch

4 Sets x 25 Reps

Wed

Legs

Est. 0 min

10 exercises

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 30 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12,10,12,12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 15 Reps

Smith Machine Front Squat Demonstration

Smith Machine Front Squat

4 Sets x 12 Reps

Weight Plate Sissy Squat Demonstration

Weight Plate Sissy Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 12 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 7 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

3 Sets x 12 Reps

Thu

Chest

Est. 0 min

7 exercises

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 12 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 25 Reps

Cable Reverse Crunch Demonstration

Cable Reverse Crunch

5 Sets x 25 Reps

Fri

Triceps & Biceps

Est. 0 min

10 exercises

Machine Assisted Dip Demonstration

Machine Assisted Dip

4 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 15 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 15 Reps

Cable Lying Tricep Extension Demonstration

Cable Lying Tricep Extension

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Dumbbell Seated Hammer Curl Demonstration

Dumbbell Seated Hammer Curl

4 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set