3 HERE NE JAVE FEMRA
General
Intermediate
Machine strength
Plan Details
The 3 HERE NE JAVE FEMRA routine by KlajdiKodra is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
DITA 1: PJESA POSHTE
Est. 0 min
10 exercises
Treadmill Running
1 Set
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Any
DITA 2: PJESA SIPER
Est. 0 min
15 exercises
Elliptical Training
1 Set
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable One-Arm Row
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Incline Chest Press
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Inner Bicep Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Any
DITA 3: VITHE
Est. 0 min
8 exercises
Step Machine
1 Set
Machine Hip Abduction
4 Sets x 30 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Barbell Sumo Deadlift
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Smith Machine Squat
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Glute Kickback
4 Sets x 15 Reps
