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PPL Routine: 3-Days
General
Beginner
Barbell
Plan Details
The PPL Routine: 3-Days routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3 day, beginner, pull, push and leg day. You will be asked to perform one day of each workout using different repetition formats for each workout. The program uses a combination of dumbbell, barbell and machine exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1A: Pull (Back & Biceps)
Est. 45 min
6 exercises
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Wed
Workout 2A: (Chest, Shoulders, Triceps)
Est. 38 min
6 exercises
Bench Push-Up
1 Set x 10 Reps
Barbell Bench Press
3 Sets x 8,10,12 Reps
Dumbbell Fly
3 Sets x 8,10,12 Reps
Dumbbell Bent-Over Raise
3 Sets x 8,10,12 Reps
Barbell Military Press
3 Sets x 8,10,8 Reps
Dip
3 Sets x 8 Reps
Fri
Workout 3A: (Legs & Core)
Est. 44 min
6 exercises
Barbell Hip Thrust
4 Sets x 8,8,10,12 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Cable Crunch Kneeling Rotation
3 Sets x 10 Reps
Plank
1 Set
