3 days lifting 3 days cardio - JEFIT

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3 days lifting 3 days cardio - JEFIT

3 days lifting 3 days cardio banner

3 days lifting 3 days cardio

Sport

Intermediate

None

Plan Details

The 3 days lifting 3 days cardio routine by dexmorgan is a 8 day workout plan. It is an intermediate level plan to achieve sport fitness goals.

build muscle increase swing speed

Routine detail

Mon

Lower Body Workout Day

Est. 0 min

0 exercises

This day is empty

Wed

Upper Body Workout Day

Est. 0 min

0 exercises

This day is empty

Any

1

Est. 34 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

2 Sets

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

3 Sets

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets

Any

2

Est. 62 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

3

Est. 37 min

8 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets

Cable Seated Row Demonstration

Cable Seated Row

3 Sets

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets

Barbell Shrug Demonstration

Barbell Shrug

3 Sets

Barbell Curl Demonstration

Barbell Curl

4 Sets

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets

Any

6

Est. 80 min

5 exercises

Decline Crunch Demonstration

Decline Crunch

3 Sets

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets

Leg Raise Demonstration

Leg Raise

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

4

Est. 62 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

5

Est. 22 min

4 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets

stiff leg deadlift Demonstration

stiff leg deadlift

4 Sets

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

4 Sets

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