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3 day All Over weight and cardio workout
General
Intermediate
Machine strength
Plan Details
The 3 day All Over weight and cardio workout routine by jakedmc is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day routine- 3 months starter course
Routine detail
Day 1
Day 1 -Intermediate All Over Workout
Est. 136 min
15 exercises
Indoor Cycling
3 Sets
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Plank
3 Sets
Cable Rope Hammer Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 2
Day 2 - Intermediate - All Over Workout
Est. 142 min
17 exercises
Elliptical Training
3 Sets
Barbell Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Leverage Incline Chest Press
4 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Walking
3 Sets
Day 3
Day 3 - Intermediate - All Over Workout
Est. 118 min
14 exercises
Elliptical Training
3 Sets
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Smith Machine Deadlift
4 Sets x 8 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 10 Reps
