3 Day Lift / 2 Active Rest

DOWNLOADS/VIEWS: 21/2133

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles.
You can do the active rest day at home. 20 min cardio and abs
Week 1 - 12,10,8 reps and a drop set of 15 reps
Week 2 - 20 reps per set
Week 3 - 15 reps for warm and 8 reps. At the last set apply rest paused till you get14 reps.

Tuesday
Thursday
Monday
Wednesday
Friday

Chest and Back 7 exercises, 37 mins

Barbell Bench Press	4x12,10,8,15 reps	rest: 60s
Smith Machine Incline Bench Press	4x12,10,8,15 reps	rest: 15s
Dumbbell Fly	4x12,10,8,15 reps	rest: 45s
Barbell Rack Pull	4x12,10,8,8 reps	rest: 60s
Dumbbell One-Arm Row	3x20,16,10 reps	rest: 45s
Pull-Up	3x20 reps	rest: 45s
Dumbbell Shoulder Shrug	4x12,10,8,15 reps	rest: 45s

Cardio Abs 4 exercises, 42 mins

Treadmill Running	1x0 reps	rest: 20s
Air Bike	3x20 reps	rest: 45s
Leg Raise	3x20 reps	rest: 45s
Crunch	3x20 reps	rest: 45s

Shoulders and Arms 8 exercises, 42 mins

Dumbbell Lateral Raise	4x12 reps	rest: 45s
Dumbbell Seated Arnold Press	4x12,10,8,15 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x12,10,8 reps	rest: 0s
Dumbbell Reverse Fly	3x12,10,8 reps	rest: 45s
Dumbbell Incline Curl	3x12 reps	rest: 0s
Dumbbell Seated Tricep Press	3x12 reps	rest: 45s
Smith Machine Bench Press (Close Grip)	3x12 reps	rest: 0s
Dumbbell Hammer Curl	3x12 reps	rest: 45s

Cardio Abs 4 exercises, 42 mins

Treadmill Running	1x0 reps	rest: 20s
Air Bike	3x20 reps	rest: 45s
Leg Raise	3x20 reps	rest: 45s
Crunch	3x20 reps	rest: 45s

Legs 6 exercises, 45 mins

Smith Machine Squat	4x12,10,8,15 reps	rest: 60s
Dumbbell Step-Up	4x24,20,16,30 reps	rest: 45s
Machine Leg Extension	4x12,10,8,15 reps	rest: 45s
Dumbbell Stiff-Leg Deadlift	4x12,10,8,15 reps	rest: 0s
Donkey Calf Raise	4x30 reps	rest: 30s
Stationary Bike	1x0 reps	rest: 15s