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jacob392's 3 Day Plan
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The jacob392's 3 Day Plan routine by jacob392 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 day workout to target all muscle groups once a week. A week in-between will be enough rest for each muscle for it to fully recover
Routine detail
Wed
Push
Est. 50 min
8 exercises
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Thu
Pull
Est. 44 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine T Bar Reverse Row
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Fri
Legs
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
