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3 DAY ROUTINE
General
Advanced
Machine strength
Plan Details
The 3 DAY ROUTINE routine by geesegoose is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Monday - CHEST/TRIS/BIS
Est. 66 min
14 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Rack Press
4 Sets x 5 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 5 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Wed
Wednesday - CHEST/BIS/BACK
Est. 42 min
9 exercises
Pull-Up
2 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
Fri
Friday - LEGS/OBLIQUES/SHOULDERS
Est. 55 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 30 Reps
Dumbbell Side Bend
8 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 10 Reps
