3 Days On ? 1 Rest ? 3 Days On ? 1 Rest - JEFIT

3 Days On ? 1 Rest ? 3 Days On ? 1 Rest - JEFIT

3 Days On ? 1 Rest ? 3 Days On ? 1 Rest banner

3 Days On ? 1 Rest ? 3 Days On ? 1 Rest

General

Intermediate

None

Plan Details

The 3 Days On ? 1 Rest ? 3 Days On ? 1 Rest routine by ali.abdullatif.magnamedia is a 8 day workout plan. It is an intermediate level plan to achieve general fitness goals.

3 Days On ? 1 Rest ? 3 Days On ? 1 Rest4 upper body days, 2 lower body days

Routine detail

Day 1

Upper A – Push (Chest, Triceps, Front Delts)

Est. 44 min

5 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 20,15,15 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 24,13,17 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 6,12,17 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 19,16,14 Reps

Close-Grip Floor Press

3 Sets x 15,15,14 Reps

Day 2

Lower A – Quads, Glutes, Core

Est. 40 min

5 exercises

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 22,15,15 Reps

Bridge Demonstration

Bridge

3 Sets

Weight Plate Wall Sit Demonstration

Weight Plate Wall Sit

3 Sets

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 30 Reps

Plank Demonstration

Plank

3 Sets

Day 3

Upper B – Pull (Back, Biceps, Rear Delts)

Est. 40 min

5 exercises

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 17,20,16 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 23,20,16 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 17,15,15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

1 Set x 22 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 11,8,6 Reps

Day 4

? Rest

Est. 0 min

0 exercises

This day is empty

Day 5

Upper C – Shoulders, Arms, Neck

Est. 47 min

6 exercises

Dumbbell Incline Press on Stability Ball Demonstration

Dumbbell Incline Press on Stability Ball

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 13 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 6 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 11,8,9 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 21,17,12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 30 Reps

Day 6

Lower B – Glutes, Hamstrings, Calves

Est. 49 min

5 exercises

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

3 Sets x 23,20,19 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

3 Sets x 25,18,15 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 40 Reps

Glute Bridge March Demonstration

Glute Bridge March

3 Sets x 12 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 26,20,20 Reps

Day 7

Upper D – High-Rep Isolation & Core Burn

Est. 39 min

6 exercises

Push-Up Demonstration

Push-Up

1 Set x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

1 Set x 13 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12,12,11 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 15,11,9 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 21,17,12 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

2 Sets x 12 Reps

Day 8

? Rest

Est. 0 min

0 exercises

This day is empty