JO 3 Day Full Body
General
Intermediate
Dumbbell
Plan Details
The JO 3 Day Full Body routine by jvobonline is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Can't seem to train for hypertrophy without sacrificing strength or vice versa? Check out this 3 day full body workout that helps you train for both!
Routine detail
Day 1
Legs
8 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
43 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
5 Sets
Day 2
Chest
9 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 10 Reps
Plank
5 Sets
Day 3
Back
9 exercises
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Plank
5 Sets
