jonyparera's 3 Day Plan
General
Intermediate
Machine strength
Plan Details
The jonyparera's 3 Day Plan routine by jonyparera is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Any
Biceps & Back
Est. 0 min
9 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Any
Glutes & Quads
Est. 0 min
6 exercises
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Any
Glutes & Hamstrings
Est. 0 min
5 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Any
Chest, Shoulders & Triceps
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
7 exercises
Reverse Crunch
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Rolling
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
