3 Day Split for Peak Conditioning - JEFIT

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3 Day Split for Peak Conditioning - JEFIT

3 Day Split for Peak Conditioning banner

3 Day Split for Peak Conditioning

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The 3 Day Split for Peak Conditioning routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

This is a 3-day split, full body, strength training plan for beginners. All sets should be performed with between 8-12 repetitions. Each exercise has 3-4 sets throughout the three days of training. The program template looks like this: Day 1: Back/Biceps/Forearms/Abs Day 2: Thighs/Calves Day 3: Rest Day Day 4: Chest/Shoulders/Triceps Day 5: Rest Day Day 6: Rest Day Day 7: Rest Day You have the option of taking the weekend off or following two days of rest, repeat the sequence over again. For best results, follow this training plan for 6-8 weeks. Stay Strong, MICHAEL WOOD, CSCS Jefit

Routine detail

Day 1

Workout 1: Back/Biceps/Forearms/Abs

Est. 81 min

10 exercises

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 12,10,8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12,10,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12,10,8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12,10,8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 12,10,8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12,10,8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12,10,8 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

3 Sets x 12,10,8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15,20,25 Reps

Crunch Demonstration

Crunch

3 Sets x 15,20,25 Reps

Day 2

Workout 2: Thigh/Calves

Est. 52 min

6 exercises

Reverse Hyper (Flat Bench) Demonstration

Reverse Hyper (Flat Bench)

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12,10,8,8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12,10,8,8 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12,10,8,8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Day 4

Workout 3: Chest/Shoulders/Triceps

Est. 74 min

9 exercises

Single-Leg Push-Up Demonstration

Single-Leg Push-Up

1 Set x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 12,10,8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12,10,8,8 Reps

Machine Incline Chest Press Demonstration

Machine Incline Chest Press

4 Sets x 12,10,8,8 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 12,10,8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 12,10,8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 12,10,8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12,10,8 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps