T-Rex v3 - JEFIT

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T-Rex v3 - JEFIT

T-Rex v3 banner

T-Rex v3

General

Advanced

Machine strength

Plan Details

The T-Rex v3 routine by RiphLex is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Day 1

Chest Day 1

Est. 110 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 10 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

3 Sets x 20 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 15 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 15 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 10 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 10 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20 Reps

Day 2

Back Day 1

Est. 103 min

13 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 15 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 20 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 15 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12 Reps

Dumbbell Incline Alternating Hammer Curl Demonstration

Dumbbell Incline Alternating Hammer Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Day 3

Chest Day 2

Est. 89 min

10 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Leverage Incline Chest Press Demonstration

Leverage Incline Chest Press

4 Sets x 25 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 15 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Day 4

Leg Day 1

Est. 102 min

11 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 15 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

4 Sets x 15 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 15 Reps

EZ Bar Curl (Reverse Grip) Demonstration

EZ Bar Curl (Reverse Grip)

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps