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JR Sif 3 Session Plan
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The JR Sif 3 Session Plan routine by johnbobby6Leo is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is my three sessions full body workout. All three sessions can be done in one day. (Depending on how hard you go during the lifts.
Routine detail
Day 1
Session #1
Est. 86 min
13 exercises
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Day 2
Session #2
Est. 61 min
9 exercises
Barbell Spider Curl
5 Sets x 5 Reps
Machine Inverted Row (Feet Elevated)
5 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 5 Reps
Dip
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Kneeling Forearm Stretch
2 Sets
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Day 3
Session #3
Est. 54 min
6 exercises
Box Jump Multiple Response
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 4 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
