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ZJ 3 Day
General
Intermediate
Dumbbell
Plan Details
The ZJ 3 Day routine by zeejizzles is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Flexible February
9 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Day 3
Flexible February
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell Seated One-Arm Lateral Raise
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Jump Rope
1 Set
Day 5
Flexible February Copy
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 15 Reps
