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3 Day Weight Room
General
Intermediate
Machine strength
Plan Details
The 3 Day Weight Room routine by adriennebtx is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout will allow you to workout the arms, legs, back, and chest in 3 days out of the week. As with any workout, proper diet is recommended. Cardio can be added any day.
Routine detail
Mon
Back & Biceps
Est. 53 min
7 exercises
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Legs
Est. 63 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Fri
Triceps, Chest, & Shoulders
Est. 70 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Band Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
