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8x3 week
General
Beginner
Machine strength
Plan Details
The 8x3 week routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Leg and back
Est. 51 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Wed
Chest and triceps
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Fri
Shoulder, biceps and tummy
Est. 63 min
10 exercises
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
