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3 jako A&J
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 jako A&J routine by johawiks is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day routine for push, pull and legs
Routine detail
Tue
Push
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Wed
Pull
Est. 0 min
6 exercises
Pull-Up
4 Sets x 20 Reps
T Bar Row
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 30 Reps
Cable One-Arm Lateral Raise
4 Sets x 20 Reps
Cable Reverse Fly
4 Sets x 30 Reps
Cable Bicep Curl
2 Sets x 20 Reps
Thu
Leg
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 20 Reps
