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This is a 3-day, intermediate to advanced strength training plan also known as a 3-day split routine. The goal is to work different muscles groups on various training days. The end result is more muscle and a stronger body in three months. This a very doable training routine. Try 20-30 minutes of cardio on your off training days. Mix in foam rolling pre/post workout to reduce any tightness and improve ROM.
Day 1 : Focus on Back/Chest/Biceps & Core. 9 exercises and session length = 72-minutes.
Day 2: You will work your Legs & Calf muscles. 5 exercises and the workout session = 42-minutes.
Day 3: The target for this session is the Shoulders/Triceps & Abs. 7 different exercises and workout time = 45-minutes.
Stay Stronger Together,
MICHAEL WOOD, CSCS
Jefit
Cable Lat Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 75s
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Cable Lateral Raise
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2x8 reps |
rest: 60s
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