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justxaj's 3 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The justxaj's 3 Day Plan routine by justxaj is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
this is just the basics able to do at planet fitness. push pull leg split. should be a six day routine
Routine detail
Any
pull 2
Est. 91 min
13 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 18 Reps
Machine Reverse Fly
2 Sets x 15 Reps
EZ Bar Curl
2 Sets x 15 Reps
Barbell Reverse Curl
2 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Any
pull 1
Est. 108 min
17 exercises
Walking
1 Set
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 8 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Any
push 1
Est. 85 min
13 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Bench Push-Up
1 Set x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Any
push 2
Est. 93 min
13 exercises
Walking
1 Set
Machine Dip
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Any
legs 1
Est. 77 min
11 exercises
Walking
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Shoulder Press
1 Set x 8 Reps
Any
legs 2
Est. 60 min
8 exercises
Walking
1 Set
Barbell Deadlift
3 Sets x 3 Reps
Barbell Hip Thrust
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
1 Set x 8 Reps
Plank
3 Sets
Back Hyperextension
2 Sets x 10 Reps
