ManuelBorja

Apr 11th 2023

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ManuelBorja's 3 Day Plan

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6 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push pull legs

Push chest heavy 12 exercises, 0 min

Barbell Bench Press	5x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Cable Lower Chest Raise	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Dumbbell Bench Press	5x10 reps	rest: 60s
Machine Deltoid Raise	3x8 reps	rest: 60s
Smith Machine Shrug	4x10 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s

Back 11 exercises, 0 min

Machine Lat Pulldown	4x10 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Machine Seated Row	4x10 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Pull-Up	4x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

Legs 6 exercises, 0 min

Push shoulders heavy 8 exercises, 0 min

Barbell Shoulder Press	4x8 reps	rest: 60s
Dumbbell Standing Alternating Lateral Raise	4x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Bent-Over Row	4x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	4x10 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s

Back 7 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable One-Arm Seated Row	4x10 reps	rest: 60s
Smith Machine Bent-Over Row	4x10 reps	rest: 60s
Cable V Bar Pulldown	4x10 reps	rest: 60s
Cable Rope Face Pull	4x10 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s

Legs 7 exercises, 0 min