Full Body Week 3 Dec 2022 - JEFIT

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Full Body Week 3 Dec 2022 - JEFIT

Full Body Week 3 Dec 2022 banner

Full Body Week 3 Dec 2022

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The Full Body Week 3 Dec 2022 routine by joro_martin is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.

week 3 Dec 2022

Routine detail

Day 1

Workout Day #1

Est. 61 min

11 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

5 Sets x 10 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

2 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Leg Raise Demonstration

Leg Raise

4 Sets x 20 Reps

Plank Demonstration

Plank

2 Sets

Stationary Bike Demonstration

Stationary Bike

1 Set

Day 2

Workout Day #2

Est. 64 min

12 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 10 Reps

Mountain Climber Demonstration

Mountain Climber

4 Sets x 20 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

2 Sets x 20 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

5 Sets x 10 Reps

Stability Ball Incline Ab Crunch Demonstration

Stability Ball Incline Ab Crunch

4 Sets x 10 Reps

Stability Ball Side Crunch Demonstration

Stability Ball Side Crunch

4 Sets x 12 Reps

Stability Ball Cross-Leg Crunch Demonstration

Stability Ball Cross-Leg Crunch

4 Sets x 12 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Day 3

Workout Day #3

Est. 72 min

13 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

5 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

5 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

2 Sets x 20 Reps

Cable Tricep Extension Demonstration

Cable Tricep Extension

6 Sets x 10 Reps

Stability Ball Push-Up Demonstration

Stability Ball Push-Up

4 Sets x 10 Reps

Cable Elevated Row Demonstration

Cable Elevated Row

6 Sets x 10 Reps

Stability Ball Trunk Rotation Demonstration

Stability Ball Trunk Rotation

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Weighted Crunch Demonstration

Weighted Crunch

2 Sets x 20 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Day 4

Workout Day #4

Est. 73 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

6 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 12 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

4 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

6 Sets x 10 Reps

Cable Rope Lat Pulldown Demonstration

Cable Rope Lat Pulldown

5 Sets x 12 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

4 Sets x 12 Reps

Weight Plate Reverse Curl Demonstration

Weight Plate Reverse Curl

5 Sets x 10 Reps

Cable One-Arm Tricep Kickback (Reverse Grip) Demonstration

Cable One-Arm Tricep Kickback (Reverse Grip)

5 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 20 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

4 Sets x 20 Reps

Step Machine Demonstration

Step Machine

1 Set

Day 5

Workout Day #5

Est. 83 min

10 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

6 Sets x 20 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

6 Sets x 20 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

2 Sets x 20 Reps

Dumbbell Preacher Curl Demonstration

Dumbbell Preacher Curl

2 Sets x 20 Reps

Dumbbell Incline Hammer Curl Demonstration

Dumbbell Incline Hammer Curl

4 Sets x 20 Reps

Dumbbell See Saw Press Demonstration

Dumbbell See Saw Press

4 Sets x 12 Reps

Dumbbell Posterior Fly on Stability Ball Demonstration

Dumbbell Posterior Fly on Stability Ball

2 Sets x 12 Reps