Just do it
General
Intermediate
Machine strength
Plan Details
The Just do it routine by DDownie is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back/ shoulders
Est. 69 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 2
Legs / ABS
Est. 65 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Side-Lying Floor Stretch
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Day 3
Chest/ arms
Est. 77 min
11 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Spider Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
