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jerome.kessie's 3 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The jerome.kessie's 3 Day Plan routine by jerome.kessie is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
full body chest
Est. 97 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Barbell Overhead Tricep Extension
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Wed
full body leg
Est. 92 min
12 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
full body back
Est. 93 min
12 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
