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jakedmc
3 day All Over weight and cardio workout
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 day All Over weight and cardio workout routine by jakedmc is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
3 day routine- 3 months starter course...
Day 1
Day 2
Day 3
Day 1 -Intermediate All Over Workout
Est time: 136 min
15 exercises
Indoor Cycling
Cardio
Sets
3
Reps
10
Interval
00:00
Rest Time
00:30
Smith Machine Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Machine Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Incline Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Rope Hammer Curl
Biceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Preacher Curl
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope)
Triceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell One-Arm Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Stability Ball Crunch
Abs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
