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3xSemaine

AUDIO TIP

General

Beginner

None

Plan Details

The 3xSemaine routine by Dimitri1978 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

Jeff

Routine detail

Day 1

Séche et jambes

Est. 0 min

3 exercises

Marche rapide tapis incliné Demonstration

Marche rapide tapis incliné

1 Set

Dumbbell Squat Demonstration

Dumbbell Squat

5 Sets x 15 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 15 Reps

Day 2

Dos et abdos

Est. 0 min

6 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 15 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 10 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 20 Reps

Day 3

Haut du corps

Est. 0 min

4 exercises

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 15 Reps

Abdo Demonstration

Abdo

4 Sets x 20 Reps

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