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DarthJester's 3+3 Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The DarthJester's 3+3 Plan routine by DarthJester is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
3. Shoulder
Est. 0 min
16 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 5,10,15 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 5,10,15 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Reverse Cable Crossover
3 Sets x 5,10,15 Reps
Reverse Cable Crossover
3 Sets x 10 Reps
Rope Pull
3 Sets
Any
A. Legs
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Any
B. Core
Est. 0 min
8 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Cable Lying Crunch
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Ab Plus
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Any
2. Back and Bi
Est. 0 min
22 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 5,10,15 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 5,10,15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 5,10,15 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 5,10,15 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 5,10,15 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Reverse Cable Fly High
3 Sets x 5,10,15 Reps
Reverse Cable Fly High
3 Sets x 10 Reps
Reverse Cable Fly Low
3 Sets x 5,10,15 Reps
Reverse Cable Fly Low
3 Sets x 10 Reps
Any
1. Chest and Tri
Est. 0 min
24 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 5,10,15 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Fly
3 Sets x 5,10,15 Reps
Dumbbell One-Arm Fly
3 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 5,10,15 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 5,10,15 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 5,10,15 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 5,10,15 Reps
Cable Cross-Over
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 5,10,15 Reps
Leverage Chest Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 5,10,15 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 5,10,15 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 5,10,15 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5,10,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Any
C. Rest
Est. 0 min
18 exercises
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Lying Crunch
3 Sets x 8 Reps
Any
D. Cardio
Est. 0 min
3 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Arm Bike
1 Set
