Fitness Plan
General
Beginner
Machine strength
Plan Details
The Fitness Plan routine by michieldbruin is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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
1. Borst & Triceps
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Extension
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Day 2
2. Rug & Biceps
9 exercises
Pull-Up
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 3
3. Benen & Schouders
9 exercises
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Cable Front Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
