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Ronnie’s 3 day plan
AUDIO TIP
Cutting
Beginner
None
Plan Details
The Ronnie’s 3 day plan routine by gto0259 is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest & Biceps
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 12,12,4,4,7 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 4 Reps
Dumbbell Incline Fly
3 Sets x 8,6,8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8,12,12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 6,4,5 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8,6,6,6,6 Reps
Day 2
Back & Triceps
Est. 0 min
8 exercises
Cable Pulldown (Underhand)
5 Sets x 12,12,7,7,7 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,8,10 Reps
Cable Upper Row
3 Sets x 6,6,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 12,12,6 Reps
Machine Seated Tricep Dip
3 Sets x 12,12,4 Reps
Machine Shoulder Press
5 Sets x 8,4,8,6,6 Reps
Day 3
Legs
Est. 0 min
8 exercises
Bodyweight Squat
3 Sets x 20 Reps
Machine Hip Abduction
3 Sets x 15,15,12 Reps
Machine Hip Adduction
3 Sets x 15,6,8 Reps
Machine Leg Extension
5 Sets x 8,8,8,5,6 Reps
Machine Seated Leg Curl
5 Sets x 12,12,8,8,8 Reps
Hack Squat
5 Sets x 6,6,5,4,4 Reps
Dumbbell Squat
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Core
Est. 0 min
8 exercises
Back Hyperextension
5 Sets x 15,12,8,8,8 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15,12,12 Reps
Plank
3 Sets
Side Plank
3 Sets x 12 Reps
Bird Dog
3 Sets x 10,5,2 Reps
Dead Bug
3 Sets x 10,10,6 Reps
Superman
3 Sets
