GJS 3 DAYS - JEFIT

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GJS 3 DAYS - JEFIT

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GJS 3 DAYS

AUDIO TIP

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 Demonstration

Mix cardio

1 Set

Machine Shoulder Press Demonstration

Machine Shoulder Press

2 Sets x 12 Reps

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 12 Reps

Cable External Rotation Demonstration

Cable External Rotation

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 12 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

2 Sets x 12 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

2 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

2 Sets x 12 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

2 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

2 Sets x 12 Reps

Cable Front Raise Demonstration

Cable Front Raise

2 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

2 Sets x 12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

2 Sets x 12 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

2 Sets x 12 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Thu

BACK / BICEPS

Est. 113 min

18 exercises

Mix cardio Demonstration

Mix cardio

1 Set

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

2 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

2 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

2 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 12 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

2 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

2 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 12 Reps

Assisted Hyperextension Demonstration

Assisted Hyperextension

2 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

2 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

2 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Elliptical Training Demonstration

Elliptical Training

1 Set

Sun

CHEST / TRICEPS

Est. 107 min

18 exercises

Mix cardio Demonstration

Mix cardio

1 Set

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

2 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

2 Sets x 12 Reps

Machine Single-Leg Curl Demonstration

Machine Single-Leg Curl

2 Sets x 12 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

2 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 12 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

2 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

2 Sets x 12 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

2 Sets x 12 Reps

Back Hyperextension Demonstration

Back Hyperextension

2 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

2 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 12 Reps

Stationary Bike Demonstration

Stationary Bike

1 Set

Any

Cardio mix

Est. 67 min

3 exercises

Mix cardio Demonstration

Mix cardio

1 Set

Pilates Demonstration

Pilates

4 Sets

Elliptical Training Demonstration

Elliptical Training

1 Set