3 days - JEFIT

Discover

Progress

Workouts

Exercises

Settings

Loading...

3 days - JEFIT

3 days

AUDIO TIP

General

Beginner

Dumbbell

Plan Details

The 3 days routine by TCRUZ19 is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.

Pa extranjeras

Routine detail

Mon

Espalda y tríceps

Est. 0 min

10 exercises

Rowing Demonstration

Rowing

1 Set

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Barbell Rear Delt Row Demonstration

Barbell Rear Delt Row

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Pecho y bíceps

Est. 0 min

9 exercises

Walking Demonstration

Walking

1 Set

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Push-Up (Wide Hand) Demonstration

Push-Up (Wide Hand)

4 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Piernas y hombro/Abd

Est. 0 min

12 exercises

Walking Demonstration

Walking

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 12 Reps

Air Bike Demonstration

Air Bike

3 Sets x 30 Reps

Frog Sit-Up Demonstration

Frog Sit-Up

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Walking Demonstration

Walking

1 Set

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Abdominales

Est. 0 min

4 exercises

Barbell Side Bend Demonstration

Barbell Side Bend

4 Sets x 12 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 12 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

4 Sets x 12 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

4 Sets x 12 Reps

Any

Bíceps

Est. 0 min

4 exercises

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Any

Espalda

Est. 0 min

2 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

4 Sets x 12 Reps

Any

Hombros

Est. 0 min

4 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 12 Reps

Any

Pecho

Est. 0 min

3 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 12 Reps

Any

Piernas

Est. 0 min

3 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

4 Sets x 12 Reps

Any

Tríceps

Est. 0 min

2 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Featured plans for you

Try one of these professionally designed workout plans

Strength Training Plan Backed by Jefitbanner

Strength Training Plan Backed by Jefit

Power Builder: Full-Body Strength Blastbanner

Power Builder: Full-Body Strength Blast

Strength Foundations 8-Week Planbanner

Strength Foundations 8-Week Plan

Dumbbell Upper Body Strengthbanner

Dumbbell Upper Body Strength

Power Arc Training Programbanner

Power Arc Training Program

Momentum Strength Training Planbanner

Momentum Strength Training Plan

Iron Blueprintbanner

Iron Blueprint

Peak Split Method 4xbanner

Peak Split Method 4x