jesters 3 month plan
General
Beginner
Machine strength
Plan Details
The jesters 3 month plan routine by martinsriley is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
my personal plan for cutting and building lean muscle
Routine detail
Mon
Delts and Abs
Est. 93 min
9 exercises
Walking
1 Set
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Walking
1 Set
Tue
Chest and Abs
Est. 112 min
13 exercises
Walking
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable One-Arm Incline Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Walking
1 Set
Thu
back&biceps
Est. 103 min
10 exercises
Treadmill Running
1 Set
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Legs and Abs
Est. 86 min
8 exercises
Walking
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Walking
1 Set
Sun
cardio & abs
Est. 53 min
2 exercises
Walking
1 Set
Machine Ab Crunch
3 Sets x 12 Reps
