Three Day Routine
General
Beginner
Dumbbell
Plan Details
The Three Day Routine routine 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
Workout 1
9 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Plank
3 Sets
Day 2
Workout 2
12 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 30 Reps
Plank
3 Sets
Day 3
Workout 3
10 exercises
Barbell Front Squat
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 30 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Hundreds
3 Sets x 8 Reps
