3 Day Advanced Workout
Bulking
Advanced
Dumbbell
Plan Details
The 3 Day Advanced Workout routine by JefitTeam is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This 3-day advanced strength program has the added feature & benefit of having audio coaching tips for about half of the exercises found in each exercise workout. DAY 1: You can expect a dynamic warm-up to prepare your body for the upcoming leg strength training day. DAY 2: In this 2nd workout you have only exercises focused on push and pull movements. DAY 3: This final workout is focused on pressing movements for the shoulders coupled with some unique core exercises. **Make sure your "Audio Cue" button is switched ON. It will be Highlighted Blue, when it is (lower right side). ** Enjoy the audio coaching tips and stay strong! MICHAEL WOOD, CSCS Jefit Team
Routine detail
Mon
Day 1: Leg Day
Est. 16 min
10 exercises
Knees to Chest Hug
1 Set x 8 Reps
Sphinx
1 Set
Pelvic Tilt to Glute Bridge
1 Set x 8 Reps
Air Bike
1 Set x 10 Reps
Bodyweight Walking Lunge
1 Set x 10 Reps
Barbell Squat
5 Sets x 8,6,6,6,6 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Step-Up
2 Sets x 6 Reps
Cable Pull Through
2 Sets x 8 Reps
Extended Arm Child Pose
1 Set
Wed
Day 2: Pull & Push Movements
Est. 25 min
8 exercises
Sat
Day 3: Press & Core
Est. 25 min
9 exercises
