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Jefit 3 Day Split Routine
AUDIO TIP
General
Beginner
Barbell
Plan Details
The Jefit 3 Day Split Routine routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day, full body split routine. The goal is to follow this program every other day for 4-8 weeks as you slowly increase the resistance, as you're able to perform more than the suggested number of repetitions. The program is is split into the following three days: Day 1: Focus is on Legs and Back, 9 exercises and a 75-minute workout session. Day 2: The focus is on the Chest and Shoulders, 8 exercises and an hour workout session. Day 3: Focus on Bicep, Tricep and Core, 8 exercises, and a 45-minute workout session. Stay Strong, MICHAEL WOOD, CSCS Jefit Coach
Routine detail
Day 1
Workout 1: Legs & Back
Est. 28 min
9 exercises
Stationary Bike
1 Set
Barbell Single-Leg Squat
2 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15,12,10 Reps
Cable Standing Leg Curl
3 Sets x 20,15,15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Day 2
Workout 2: Chest & Shoulders
Est. 27 min
8 exercises
Jump Rope
1 Set
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 12,10,10 Reps
Day 3
Workout 3: Bicep/Tricep/Core
Est. 27 min
8 exercises
Barbell Curl
4 Sets x 8,10,10,12 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Air Bike
3 Sets x 20,15,15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Forearm Plank with Hip Abduction
2 Sets
