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AlessandroVedovato

cmd1988's 3 Day Plan

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate

Tags :

Description

Wednesday

glute

Muscle

Exercise Name

Timer

Reps

Sets

Track

lateral band walk

45 sec

15

3

Progress Chart

band seated hip abduction

45 sec

25

3

Progress Chart

b stance squat

45 sec

10

3

Progress Chart

reverse hyper bench

45 sec

10

6

Progress Chart

Cable Leg Kickback

45 sec

12

3

Progress Chart

Reverse Crunch

45 sec

10

3

Progress Chart

Kang squat

45 sec

10

3

Progress Chart

Thursday

chest/shoulders/tris

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Fly

30 sec

10

3

Progress Chart

Dumbbell Lateral Raise

30 sec

10

3

Progress Chart

Barbell Military Press

30 sec

10

3

Progress Chart

Dumbbell Incline Fly

30 sec

10

3

Progress Chart

Dumbbell Seated Triceps Press

30 sec

10

3

Progress Chart

Reverse Crunch

30 sec

10

3

Progress Chart

Friday

quad/ glute burn

Muscle

Exercise Name

Timer

Reps

Sets

Track

reverse curtsy lunge

30 sec

10

3

Progress Chart

cable squat

45 sec

10

3

Progress Chart

b stance squat

45 sec

10

3

Progress Chart

Reverse Crunch

30 sec

10

3

Progress Chart

Dumbbell Plie Squat

30 sec

10

3

Progress Chart

Saturday

back/delts

Muscle

Exercise Name

Timer

Reps

Sets

Track

Wide Grip Lat Pulldown

40 sec

6

3

Progress Chart

Cable Seated Row

40 sec

10

3

Progress Chart

Dumbbell Bent-Over Row

40 sec

10

3

Progress Chart

Dumbbell Bent-Over Reverse Fly

40 sec

10

3

Progress Chart

Reverse Crunch

40 sec

10

3

Progress Chart

Cable Rope Face Pull

40 sec

10

3

Progress Chart

Stationary Bike

40 min

-

-

Progress Chart

Sunday

glutes/hamstring

Muscle

Exercise Name

Timer

Reps

Sets

Track

reverse hyper bench

45 sec

10

3

Progress Chart

Barbell Good Morning

45 sec

10

3

Progress Chart

Bridge

45 sec

-

3

Progress Chart

Barbell Romanian Deadlift

45 sec

6

3

Progress Chart

Dumbbell Deadlift

30 sec

10

3

Progress Chart

Cable Standing Leg Curl

45 sec

15

3

Progress Chart

Reverse Crunch

45 sec

10

3

Progress Chart

ANY

stretch

Muscle

Exercise Name

Timer

Reps

Sets

Track

band seated hip abduction

30 sec

10

3

Progress Chart

reverse hyper bench

30 sec

10

3

Progress Chart

b stance rdl

30 sec

10

3

Progress Chart

Cable Standing Leg Curl

30 sec

10

3

Progress Chart