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2018 3 days quick routine
General
Intermediate
Machine strength
Plan Details
The 2018 3 days quick routine routine by HiddenRose is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Abs & Chest & Triceps
Est. 49 min
8 exercises
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Barbell Bench Press
4 Sets x 20,15,10,8 Reps
Barbell Decline Bench Press
3 Sets x 10,15,20 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 8 Reps
Wed
Abs & Legs & Shoulders
Est. 41 min
8 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 20,15,10,20 Reps
Machine Leg Curl (Prone)
4 Sets x 20,15,10,20 Reps
Leverage Shoulder Press
5 Sets x 20,15,12,10,20 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Fri
Abs & Back & Biceps
Est. 51 min
8 exercises
Bench Weighted Decline Crunch
3 Sets x 50 Reps
Pull-Up
2 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Curl
4 Sets x 20,15,12,10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10,15,20 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Any
Indoor Cardio
Est. 74 min
8 exercises
Recumbent Bike
1 Set
Leg Raise
3 Sets x 25 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Side Jacknife
2 Sets x 25 Reps
Glute Kickback (Kneeling)
2 Sets x 45 Reps
Elliptical Training
1 Set
Posterior Lower Leg Stretch
1 Set x 8 Reps
Wide Leg Stretch
1 Set
