Phase 3 - JEFIT

Routine detail

Phase 3 - JEFIT

Phase 3

General

Intermediate

Machine strength

Plan Details

The Phase 3 routine by JessicaBlackshear is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Routine detail

Mon

Upper - Back/Biceps

Est. 104 min

11 exercises

Rowing Demonstration

Rowing

1 Set

Cable Rear Pulldown (Wide Grip) Demonstration

Cable Rear Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 15 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 15 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Tue

Lower - Thighs/Abs

Est. 108 min

11 exercises

Walking Demonstration

Walking

1 Set

Cable Seated Crunch Demonstration

Cable Seated Crunch

4 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 15 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

4 Sets x 12 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Wed

Full HIIT

Est. 102 min

11 exercises

Rowing Demonstration

Rowing

1 Set

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 25 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 10 Reps

Kettlebell Sumo High Pull Demonstration

Kettlebell Sumo High Pull

4 Sets x 10 Reps

Kettlebell One-Arm Swing Demonstration

Kettlebell One-Arm Swing

4 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 10 Reps

Kettlebell Windmill Demonstration

Kettlebell Windmill

4 Sets x 10 Reps

Kettlebell Alternating Shoulder Press Demonstration

Kettlebell Alternating Shoulder Press

4 Sets x 10 Reps

Kettlebell Alternating Row Demonstration

Kettlebell Alternating Row

4 Sets x 10 Reps

Kettlebell Hang Clean Demonstration

Kettlebell Hang Clean

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Thu

Upper- Triceps/Shoulders

Est. 102 min

11 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Arm Extension Machine Demonstration

Arm Extension Machine

4 Sets x 12 Reps

Tricep press machine Demonstration

Tricep press machine

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable External Rotation Demonstration

Cable External Rotation

4 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 15 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Fri

Lower- Butt/Calves

Est. 98 min

11 exercises

Walking Demonstration

Walking

1 Set

Cable Leg Kickback Demonstration

Cable Leg Kickback

4 Sets x 12 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

4 Sets x 12 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

4 Sets x 10 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Barbell Side Bend Demonstration

Barbell Side Bend

4 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 10 Reps

Barbell Good Morning Demonstration

Barbell Good Morning

4 Sets x 10 Reps

Barbell Squat to Upright Row Demonstration

Barbell Squat to Upright Row

4 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set