SFAS PREP THOR3 STRENGTH* - JEFIT

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SFAS PREP THOR3 STRENGTH* - JEFIT

SFAS PREP THOR3 STRENGTH* banner

SFAS PREP THOR3 STRENGTH*

AUDIO TIP

Sport

Beginner

Dumbbell

Plan Details

The SFAS PREP THOR3 STRENGTH* routine by bolt7171 is a 7 day workout plan. It is a beginner level plan to achieve sport fitness goals.

Routine detail

Any

Day 3 Week 1-4

Est. 67 min

2 exercises

Rowing Demonstration

Rowing

1 Set

Burpee Demonstration

Burpee

3 Sets x 8 Reps

Any

Day 1 Week 5-8

Est. 78 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Rocket Jump Demonstration

Rocket Jump

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Any

Day 2 Week 5-8

Est. 71 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Medicine Ball Overhead Slam Demonstration

Medicine Ball Overhead Slam

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Clap Push-Up Demonstration

Clap Push-Up

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Lunge with Bicep Curl Demonstration

Dumbbell Lateral Lunge with Bicep Curl

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Any

Day 1 Week 9-12

Est. 52 min

8 exercises

Barbell Side Split Squat Demonstration

Barbell Side Split Squat

3 Sets x 8 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Burpee Demonstration

Burpee

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Any

Day 2 Week 9-12

Est. 53 min

8 exercises

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell One-Arm Bench Press Demonstration

Dumbbell One-Arm Bench Press

3 Sets x 8 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

3 Sets x 8 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 8 Reps

Cable Oblique Crunch Demonstration

Cable Oblique Crunch

3 Sets x 8 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Any

Day 1 Week 1-4

Est. 80 min

12 exercises

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Split Jump Demonstration

Dumbbell Split Jump

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 8 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 8 Reps

Single Leg Piston Squat to Bench Demonstration

Single Leg Piston Squat to Bench

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Dumbbell Combo Raise Demonstration

Dumbbell Combo Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Any

Day 2 Week 1-4

Est. 72 min

11 exercises

Kettle Bell Deadlift Demonstration

Kettle Bell Deadlift

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Incline Chest Press Demonstration

Dumbbell One-Arm Incline Chest Press

3 Sets x 8 Reps

Standing Oblique Dumbbell Crunch Demonstration

Standing Oblique Dumbbell Crunch

3 Sets x 8 Reps

Dumbbell One-Arm Shoulder Press Demonstration

Dumbbell One-Arm Shoulder Press

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Sit-Up Demonstration

Sit-Up

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 8 Reps