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3 Day Full Body
General
Advanced
Machine strength
Plan Details
The 3 Day Full Body routine by Manuel Soto is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full Body For Mass
Routine detail
Day 1
Full Body
Est. 89 min
9 exercises
Back Hyperextension
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Day 1
Full Body
Est. 89 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Lateral Raise
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Back Hyperextension
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Day 2
Full Body
Est. 88 min
9 exercises
Barbell Bench Press (Wide Grip)
5 Sets x 8 Reps
Dumbbell Prone Incline Shrug
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Cable Front Raise
5 Sets x 8 Reps
Day 3
Full Body
Est. 73 min
9 exercises
Barbell Decline Bench Press
5 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
