3 Day Weightlifting Plan
General
Intermediate
Dumbbell
Plan Details
The 3 Day Weightlifting Plan routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day, intermediate, weightlifting program designed to build muscle strength. The plan calls for three training sessions each week for 8-weeks. Over the course of those weeks, gradually increase the resistance on any exercise once you're able to complete more than the suggested repetitions. Each session contains 8 exercises that in the end, will work all your major muscle groups. Day 1: Calls for 8 exercises using traditional sets and repetitions. Workout time is about an hour. Day 2: Involves the same 8 exercises but all sets are interval-based meaning, it will be time based. The goal is to complete as many repetitions in the prescribed time - typically 30-35-seconds for this particular workout. Day 3: Repeat Day 1 - but using less volume. All sets are 8 repetitions. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1 (sets/reps.)
Est. 30 min
8 exercises
Dumbbell Plie Squat
3 Sets x 12,10,8 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
Barbell Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8,6,6 Reps
Kettlebell One-Arm Push Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8,10,10,12,15 Reps
Dip
4 Sets x 8,8,6,4 Reps
Wed
Workout 2: (interval)
Est. 41 min
8 exercises
Fri
Workout 3 (sets/reps.)
Est. 30 min
8 exercises
