Loading...
3 Days/Week
General
Intermediate
Machine strength
Plan Details
The 3 Days/Week routine by DamianDamian2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Chest
Est. 69 min
9 exercises
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Day 2
Shoulder/Tri/Bi
Est. 61 min
8 exercises
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 3
Quad/Ham/Calf
Est. 54 min
7 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Leg press machine with high stance
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
