3 Day/week - Full body
General
Beginner
Machine strength
Plan Details
The 3 Day/week - Full body routine by JariDijkema 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
11 exercises
Barbell Bench Squat
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable Dual Overhead Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 2
Workout 2
12 exercises
Barbell Sumo Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Day 3
Workout 3
0 exercises
This day is empty
