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Lifting 3x*
General
Beginner
Machine strength
Plan Details
The Lifting 3x* routine by Jobrown is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 8
Back/Shoulder/Biceps 2
Est. 28 min
6 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Day 8
Back/Shoulder/Biceps 1
Est. 27 min
6 exercises
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 8
Chest/Triceps 2
Est. 18 min
4 exercises
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 8
Chest/Triceps
Est. 18 min
4 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Day 8
Legs for Days
Est. 13 min
3 exercises
Goblet Squat with Reverse Lunge
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Day 8
Legs for Days 2
Est. 33 min
7 exercises
Dumbbell Step-Up
2 Sets x 15 Reps
Machine Single-Leg Press
2 Sets x 15 Reps
Machine Single-Leg Calf Press
2 Sets x 15 Reps
Cable Hip Abduction
2 Sets x 15 Reps
Machine Single-Leg Extension
2 Sets x 15 Reps
Machine Single-Leg Curl
2 Sets x 15 Reps
Bulgarian Split Squat
2 Sets x 15 Reps
