GJS 3 DAYS
General
Intermediate
None
Plan Details
The GJS 3 DAYS routine by GarySundin is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body 4 days a week with cardio, you could make it six days a week if you did cardio in between workouts with only one rest day a week. Every day is a great day we can move.
Routine detail
Tue
SHOULDERS / LEGS
Est. 101 min
18 exercises
Mix cardio
1 Set
Machine Shoulder Press
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Cable Front Raise
2 Sets x 12 Reps
Assisted Hyperextension
2 Sets x 12 Reps
Cable Front Raise
2 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Indoor Cycling
1 Set
Elliptical Training
1 Set
Thu
BACK / BICEPS
Est. 113 min
18 exercises
Mix cardio
1 Set
Cable Seated Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Cable V Bar Pulldown
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Assisted Hyperextension
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Stationary Bike
1 Set
Elliptical Training
1 Set
Sun
CHEST / TRICEPS
Est. 107 min
18 exercises
Mix cardio
1 Set
Machine Inner Chest Press
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Smith Machine Incline Bench Press
2 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Stationary Bike
1 Set
Any
Cardio mix
Est. 67 min
3 exercises
Mix cardio
1 Set
Pilates
4 Sets
Elliptical Training
1 Set
