Get Strong: Upper & Lower Body Combo
General
Beginner
None
Plan Details
The Get Strong: Upper & Lower Body Combo routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is an intermediate-level machine and dumbbell strength training plan. There are three workout sessions that need to be completed each week. Each session focuses on the upper body while two of the three will incorporate a lower body workout as well. Each session will take about 60-minutes to complete. Use a foam roller to "roll out" before and after each training session. Monday: Full Body session Wednesday : Upper Body only Friday: Full Body session Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Full Body
Est. 61 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Wed
Upper Body Only
Est. 59 min
8 exercises
Machine Seated Row
3 Sets x 12,10,8 Reps
Machine Bench Press
3 Sets x 12,10,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12,10,8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Machine Lateral Shoulder Raise
3 Sets x 12,10,8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,10,8 Reps
Machine Reverse Fly
3 Sets x 12,10,8 Reps
Fri
Full Body
Est. 61 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
