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3×JAVE MESHKUJ
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3×JAVE MESHKUJ routine by r.dybeli is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Im the trainer
Routine detail
Any
DITA 1: GJOKS BICEPS
Est. 0 min
10 exercises
Machine Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Any
DITA 2: SHPINE TRICEPS
Est. 0 min
10 exercises
Cable Seated Row
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Any
DITA 3: DELTOID KEMBE
Est. 0 min
13 exercises
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
