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Round 3!
General
Intermediate
Machine strength
Plan Details
The Round 3! routine by jdlafonjr is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest 1
Est. 64 min
8 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 2
Leg 1
Est. 63 min
8 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Day 3
Shoulders 1
Est. 65 min
8 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Day 4
Back 1
Est. 64 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 5
Biceps 1
Est. 65 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 6
Triceps 1
Est. 64 min
8 exercises
Weighted Tricep Dip
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Extension (Kneeling)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 7
Abs and Forearms
Est. 61 min
8 exercises
Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Grip Bench
3 Sets x 8 Reps
Day 8
Chest 2 and Biceps 2
Est. 75 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Cable Reverse Curl
5 Sets x 8 Reps
Day 9
Back 2 and Tricep 2
Est. 74 min
6 exercises
Barbell Deadlift
5 Sets x 8 Reps
Pull-Up
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Day 10
Legs 2 and Forearms 2
Est. 73 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
5 Sets x 8 Reps
Grip Bench
5 Sets x 8 Reps
Day 11
Shoulders 2 and Abs 2
Est. 74 min
6 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Leverage Machine Shrug
5 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Cable Wood Chop
5 Sets x 8 Reps
Day 12
Squat/Bench/Lift Hell Day
Est. 54 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Deadlift
1 Set x 8 Reps
