kWp Level 3 Training Program by rgm28984 on Jefit

Lumbar Cuadriceps GlÃºteo Abductor 20 exercises, 1 hr 15 mins

Barbell Good Morning	3x8 reps	rest: 3s
Barbell Squat	3x8 reps	rest: 3s
Barbell Jefferson Squat	3x8 reps	rest: 3s
Barbell Lateral Lunge	3x8 reps	rest: 3s
Dumbbell Deadlift	3x8 reps	rest: 3s
Dumbbell Squat	3x8 reps	rest: 3s
Cable Pull Through	3x8 reps	rest: 3s
Cable Hip Abduction	3x8 reps	rest: 3s
Cable Deadlift	3x8 reps	rest: 3s
Machine Leg Press (Wide Stance)	3x8 reps	rest: 3s
Machine Single-Leg Press	3x8 reps	rest: 3s
Dumbbell Lateral Lunge with Bicep Curl	3x8 reps	rest: 3s
Dumbbell One-Arm Row	3x8 reps	rest: 3s
Machine Single-Leg Press	3x8 reps	rest: 3s
Band Hip Lift	3x8 reps	rest: 3s
Machine Hip Abduction	3x8 reps	rest: 3s
EZ Bar Bent-Over Row (Reverse Grip)	3x8 reps	rest: 3s
Machine Single-Leg Extension	3x8 reps	rest: 3s
Dumbbell Iron Cross	3x8 reps	rest: 3s
Machine Hip Adduction	3x8 reps	rest: 3s

Oblicuos Pecho Hombro TrÃceps 20 exercises, 2 hrs 12 mins

Abdominal Pendulum	3x8 reps	rest: 60s
Dumbbell Decline Press	3x8 reps	rest: 60s
Dumbbell Hammer Shoulder Press	3x8 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Dumbbell Seated Front Raise (Hammer)	3x8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Cable Reverse Wood Chop	3x8 reps	rest: 60s
Dumbbell Incline Fly With A Twist	3x8 reps	rest: 60s
Dumbbell Alternating Arnold Press	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps	rest: 60s
Cable Crunch Kneeling Rotation	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Seated Alternating Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Kickback	3x8 reps	rest: 60s
Cable Wood Chop	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Piramidal Femoral SÃ³leo Gemelo 15 exercises, 1 hr 8 mins

Plank	3x8 reps	rest: 3s
Barbell Pin-Off Good Morning	3x8 reps	rest: 3s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Seated Bench Leg Pull-In	3x8 reps	rest: 3s
Machine Single-Leg Curl	3x8 reps	rest: 3s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Bench Hip Thrust	3x8 reps	rest: 3s
Cable Standing Leg Curl	3x8 reps	rest: 3s
Calf Press On Leg Press	3x8 reps	rest: 60s
Forearm Plank with Hip Abduction	3x8 reps	rest: 3s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Single-Leg Cobra	3x8 reps	rest: 3s
Dumbbell Reverse Lunge	3x8 reps	rest: 3s
Machine Calf Press	3x8 reps	rest: 60s

LÃnea Alba Espalda Biceps Antebrazo 20 exercises, 2 hrs 8 mins

Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Dumbbell High Curl	3x8 reps	rest: 60s
Cable One-Arm Reverse Curl	3x8 reps	rest: 60s
Cable Crunch	3x8 reps	rest: 60s
Machine Assisted Chin-Up	3x8 reps	rest: 60s
Cable Incline Bicep Curl	3x8 reps	rest: 60s
Smith Machine Behind the Back Wrist Curl	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Rope Seated Crossover Row	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Wrist Curl (Pronated)	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable One-Arm High Curl	3x8 reps	rest: 60s
Dumbbell Seated Wrist Curl (Neutral Grip)	3x8 reps	rest: 60s
V-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Supinated One-Arm Wrist Curl	3x8 reps	rest: 60s

kWp Level 3 Training Program