4 day 3x
General
Beginner
Machine strength
Plan Details
The 4 day 3x routine by Jobrown is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Back/Shoulder 1
Est. 24 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Day 2
Chest/Triceps 1
Est. 22 min
5 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
Biceps/Core 1
Est. 28 min
6 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Day 4
Legs for Days
Est. 21 min
5 exercises
Goblet Squat with Reverse Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Day 5
Back/Shoulder 2
Est. 22 min
5 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
wide grip row
3 Sets x 8 Reps
Day 6
Chest/Triceps 2
Est. 23 min
5 exercises
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Day 7
Biceps/Core 2
Est. 27 min
6 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Wrist Roller
3 Sets x 2 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 10 Reps
