AD 3 days workout
General
Beginner
Dumbbell
Plan Details
The AD 3 days workout routine by aid.lee is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest Tricep Front Delt
7 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dumbbell Fly
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Back Bicep Back Delt
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
6 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 3
Leg Mid Delt
6 exercises
Smith Machine Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Dumbbell Hamstring Curl
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 10 Reps
