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Full Body x3
General
Intermediate
Machine strength
Plan Details
The Full Body x3 routine by RAD75 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 Days of full body workouts - glutes/legs, biceps, triceps, shoulders, chest, back, abs. Smith machine focused day, cable machine focused day, and dumbbell focused day.
Routine detail
Mon
Workout 1 (Smith focus)
Est. 54 min
7 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 10 Reps
Smith Sumo Squat/Sumo pulses
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Wed
Workout 2 (Cable focus)
Est. 58 min
9 exercises
Cable Sumo RDL into Sumo Squat
3 Sets x 10 Reps
Cable Lunge
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Single Arm Pullldown to Facepull
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Kickback
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Fri
Workout 3 (DB Focus)
Est. 54 min
8 exercises
1 1/2 Goblet Squat
3 Sets x 10 Reps
DB Single Leg Hip Thrusts
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
