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madeleinencs's 3 Day Plan

madeleinencs

Jul 25th 2023

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madeleinencs's 3 Day Plan

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4 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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Monday
Tuesday
Wednesday
Saturday

AND THURSDAY 5 exercises, 0 min

	Machine Leg Extension	5x20 reps	rest: 60s
	Machine Leg Press	4x15 reps	rest: 60s
	Machine Hip Adduction	4x30 reps	rest: 60s
	Dumbbell Lunge	4x20 reps	rest: 60s
	Walking	1x8 reps • 45s	rest: 0s

AND FRIDAY 6 exercises, 0 min

	Cable Leg Kickback	5x15 reps	rest: 60s
	Cable Pull Through	4x15 reps	rest: 60s
	Machine Hip Abduction	4x15 reps	rest: 60s
	Machine Leg Curl (Prone)	4x20 reps	rest: 60s
	Machine Seated Leg Curl	4x20 reps	rest: 60s
	Smith Machine Stiff-Leg Deadlift	4x20 reps	rest: 60s

Back and shoulders 8 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	3x25 reps	rest: 60s
	Dumbbell Rear Deltoid Row	3x25 reps	rest: 60s
	Cable Seated Row	3x25 reps	rest: 60s
	Cable Rope Face Pull	3x25 reps	rest: 60s
	Back Hyperextension	3x20 reps	rest: 60s
	Machine Reverse Fly	3x15 reps	rest: 60s
	Dumbbell Shoulder Press	3x25 reps	rest: 60s
	Dumbbell Upright Row	3x25 reps	rest: 60s

Biceps, triceps and core 9 exercises, 0 min

	Cable Tricep Pushdown (Rope)	3x25 reps	rest: 60s
	Dumbbell Alternating Bicep Curl	3x25 reps	rest: 60s
	Dumbbell Tricep Extension	3x25 reps	rest: 60s
	Dumbbell Bicep Curl	3x25 reps	rest: 60s
	Cable Rope Overhead Tricep Extension	3x25 reps	rest: 60s
	Cable Bicep Curl	3x25 reps	rest: 60s
	Cable Kneeling Crunch	3x25 reps	rest: 60s
	Oblique Crunch	3x25 reps	rest: 60s
	Toe Touches	3x25 reps	rest: 60s

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