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Emma 3-day workout program
General
Intermediate
Machine strength
Plan Details
The Emma 3-day workout program routine by aemma90 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
PUSH
13 exercises
Treadmill Running
1 Set
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Jump Squat
2 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Scissor Kick
2 Sets x 8 Reps
Plank
2 Sets
Elliptical Training
1 Set
Day 2
PULL
12 exercises
Treadmill Running
1 Set
Jackknife Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Dumbbell Front Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Rowing
1 Set
Day 3
LEGS
11 exercises
Elliptical Training
1 Set
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
6 Sets x 8 Reps
Stationary Bike
10 Sets
