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3 Day - My Custom Routine
General
Intermediate
Machine strength
Plan Details
The 3 Day - My Custom Routine routine is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
9 exercises
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Day 2
Workout 2
7 exercises
Dumbbell Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 8 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 3
Workout 3
7 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Lying Alternating Knee Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
