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Copy of 3 Day - My Custom Routine
General
Beginner
Machine strength
Plan Details
The Copy of 3 Day - My Custom Routine routine by JoelTejada is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Lose weight and increase strength. Start with an warm up. Then, 30-40 mins High intensity, incremental weight lifting. On last set try to go after failure. The split is push pull legs. The length of this routine is about 6 months. Every now and then ( two weeks) do a full body day and focus on weak points. You should complement with exercise at home with rubber bands and body weight until failure.
Routine detail
Day 1
Workout 1- Pull
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Walking
1 Set
Day 2
Workout 2
6 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Indoor Cycling
1 Set
Day 3
Workout 3
8 exercises
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Side-Lying Hip Flexor
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Running
30 Sets
