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Generic 3x - 1:00 Hour
General
Intermediate
Machine strength
Plan Details
The Generic 3x - 1:00 Hour routine by thehumanworkshop is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Generic 3 times a week (1 hour sessions) program for strength building, weight loss, and toning
Routine detail
Day 1
Leg
Est. 69 min
9 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Bench Crunch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Front Squat
4 Sets x 6 Reps
Barbell Deep Squat
4 Sets x 6 Reps
Day 2
Push
Est. 82 min
10 exercises
Machine Fly
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Cable Decline Chest Fly
4 Sets x 10 Reps
Clap Push-Up
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Day 3
Pull
Est. 71 min
10 exercises
Weighted Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Crunch
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
