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Emelie 3 d/week
General
Intermediate
Machine strength
Plan Details
The Emelie 3 d/week routine by EmmaLundvall is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
In this training program you train three fairly short (but hard) training sessions per week. Each workout session exercises almost the entire body. This training is suitable for building muscle without having to spend to much time at the gym.
Routine detail
Day 1
Pass A
Est. 77 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
2 Sets x 8 Reps
Barbell Deadlift
5 Sets x 10 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
2 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
Pass B
Est. 80 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 3
Pass C
Est. 83 min
8 exercises
Treadmill Running
1 Set
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Clean Deadlift
2 Sets x 8 Reps
Machine Assisted Pull-Up
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
