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Full Body 3-Day w/Cardio
General
Beginner
Barbell
Plan Details
The Full Body 3-Day w/Cardio routine by egohazer is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Currently in progress. The idea is high intensity by non stop movement. This is my first routine, after being away from the gym for 15 years. First iteration: Monday/Wednesday/Friday --- Each day has 9 exercises, focusing on the entire body. The 9 will be split up in 3 groups of 3. The idea is to move from set 1 of exercise 1, and then set 1 of exercise 2, then set 1 of exercise 3 and then back to exercise 1 for a total of 3 sets each until you are done with your first group of exercises, and then a 2 minute rest before starting on the next group. Tuesday/Thursday (optional, but recommended) -- 60 minutes of mixed cardio (I like 30 minutes each of treadmill and stair machine one day, and then 30 minutes each of treadmill and swimming the next)
Routine detail
Mon
Full Body
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Champagne Incline Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Tue
Cardio
Est. 63 min
2 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Wed
Full Body
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Champagne Incline Press
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Thu
Cardio
Est. 63 min
2 exercises
Treadmill Running
1 Set
Swimming
1 Set
Fri
Full body
Est. 53 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Champagne Incline Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Sat
Light Cardio 30min/Rest
Est. 0 min
0 exercises
This day is empty
Sun
Light Cardio 30min/Rest
Est. 0 min
0 exercises
This day is empty
