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My 3 day/week workout
General
Beginner
Machine strength
Plan Details
The My 3 day/week workout routine by wall_cloud is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Monday
Est. 40 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
Wednesday
Est. 38 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Fri
Friday
Est. 41 min
6 exercises
Barbell Rear Military Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
