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Fit body
General
Intermediate
Machine strength
Plan Details
The Fit body routine by jursmeets is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest day
Est. 69 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Wed
Biceps shoulder
Est. 71 min
11 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Sat
Cardio
Est. 60 min
7 exercises
Rowing
1 Set
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Treadmill Running
1 Set
