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3 Day Routine Machines Only
General
Beginner
Machine strength
Plan Details
The 3 Day Routine Machines Only routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
I am a 60 something female, not yet comfortable with free-weights. Running 3 days a week with Runkeeper, gym 3 days a week which includes 30 minutes treadmill walking. Goal is to lose weight and firm up.
Routine detail
Tue
Chest,Triceps, Abs
Est. 76 min
8 exercises
Treadmill Running
1 Set
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Machine Tricep Extension
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Machine Seated Tricep Dip
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Thu
Legs, Abs
Est. 74 min
8 exercises
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Sat
Back, Biceps, Abs
Est. 75 min
8 exercises
Treadmill Running
1 Set
Machine Ab Crunch
3 Sets x 15 Reps
Machine Back Extension
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Standing Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
