Stronger Body Routine

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a beginner strength training plan designed for a beginner who is looking to workout 3-days a week using various pieces of exercise equipment.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Monday
Wednesday
Friday

Workout 1 7 exercises, 56 mins

Kettlebell Goblet Squat	3x12,10,8 reps	rest: 90s
Dumbbell One-Arm Row	3x12,10,8 reps	rest: 75s
Barbell Bench Press	3x12,10,8 reps	rest: 90s
Kettlebell One-Arm Push Press	3x8 reps	rest: 75s
Dumbbell Concentration Curl	3x12,10,8 reps	rest: 60s
Machine Assisted Dip	3x8 reps	rest: 60s
Bench Crunch	3x12 reps	rest: 60s

Workout 2 8 exercises, 49 mins

Bodyweight Step-Up	3x8 reps	rest: 60s
Machine Lat Pulldown	3x12,10,8 reps	rest: 60s
Barbell Incline Bench Press	3x12,10,8 reps	rest: 60s
Kettlebell Military Press	3x8 reps	rest: 60s
Cable Bicep Curl	3x12,10,8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12,10,8 reps	rest: 60s
Side Plank	2x0 reps • 35s	rest: 10s
Plank	2x8 reps • 35s	rest: 60s

Workout 3 7 exercises, 58 mins

Hack Squat	4x8 reps	rest: 90s
Cable Pulldown (Underhand)	4x8 reps	rest: 75s
Machine Fly	4x8 reps	rest: 75s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
Machine Assisted Dip	4x8 reps	rest: 75s
Air Bike	2x15 reps	rest: 60s