Week 3.0
General
Intermediate
Barbell
Plan Details
The Week 3.0 routine by jintimus is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest
Est. 67 min
5 exercises
Barbell Bench Press
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Cable Lower Chest Raise
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 15 Reps
Barbell Pullover and Press
4 Sets x 15 Reps
Day 2
Back
Est. 61 min
5 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Day 3
Shoulder
Est. 53 min
5 exercises
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Barbell Upright Row
4 Sets x 15 Reps
Day 3
Legs
Est. 61 min
5 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Day 5
Arms
Est. 77 min
7 exercises
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Barbell Tricep Press (Supine)
4 Sets x 15 Reps
Cable Tricep Kickback (Reverse Grip)
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 15 Reps
Barbell Reverse Curl
4 Sets x 15 Reps
