johawiks
3 jako A&J
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 jako A&J routine by johawiks is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
3 day routine for push, pull and legs...
Tue
Wed
Thu
Push
Est time: 0 min
6 exercises
Barbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
02:00
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
15
Interval
00:00
Rest Time
02:00
Machine Fly
Chest
Sets
3
Reps
20
Interval
00:00
Rest Time
02:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
2
Reps
10
Interval
00:00
Rest Time
02:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
20
Interval
00:00
Rest Time
02:00
Cable Shoulder Extension
Back
Sets
2
Reps
20
Interval
00:00
Rest Time
02:00
