SaltyBeach's 3 Day Plan + Stretching - JEFIT

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SaltyBeach's 3 Day Plan + Stretching - JEFIT

SaltyBeach's 3 Day Plan + Stretching banner

SaltyBeach's 3 Day Plan + Stretching

AUDIO TIP

General

Beginner

Body

Plan Details

The SaltyBeach's 3 Day Plan + Stretching routine by SaltyBeach is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Chest/Shoulder/Tricep

Est. 0 min

9 exercises

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Tue

Stretching & Abs

Est. 0 min

9 exercises

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 12 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 12 Reps

Hip Stretch Demonstration

Hip Stretch

3 Sets x 12 Reps

Seated Glute Stretch Demonstration

Seated Glute Stretch

3 Sets x 12 Reps

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

3 Sets x 12 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 12 Reps

Wed

Back/Bicep

Est. 0 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 12 Reps

Thu

Stretching & Abs

Est. 0 min

12 exercises

Quadricep Stretch Demonstration

Quadricep Stretch

3 Sets x 12 Reps

90/90 Hamstring Stretch Demonstration

90/90 Hamstring Stretch

3 Sets x 12 Reps

Hip Stretch Demonstration

Hip Stretch

3 Sets x 12 Reps

Seated Glute Stretch Demonstration

Seated Glute Stretch

3 Sets x 12 Reps

Kneeling Hip Flexor Demonstration

Kneeling Hip Flexor

3 Sets x 12 Reps

Standing Trunk Rotation Demonstration

Standing Trunk Rotation

3 Sets x 12 Reps

Child's Pose Demonstration

Child's Pose

3 Sets

Bird Dog Demonstration

Bird Dog

3 Sets x 12 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 12 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Fri

Legs

Est. 0 min

9 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 12 Reps

Bridge Demonstration

Bridge

3 Sets

Glute Kickback (Kneeling) Demonstration

Glute Kickback (Kneeling)

3 Sets x 12 Reps

Hip Extension (Standing) Demonstration

Hip Extension (Standing)

3 Sets x 12 Reps