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jared 3 Day Plan
AUTOPLAYAUDIO TIP
General
Beginner
Barbell
Plan Details
The jared 3 Day Plan routine by jeremy.thomas. is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 85 min
14 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 15 Reps
Wed
Wednesday
Est. 87 min
14 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Row
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Any
Thursday
Est. 33 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Any
Friday
Est. 60 min
10 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Lunge
3 Sets x 12 Reps
hamstring cable curl
3 Sets x 10 Reps
Hip Abduction
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Band Hip Lift
4 Sets x 10 Reps
Any
Tuesday
Est. 28 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 10 Reps
