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zacvanbu's 3 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The zacvanbu's 3 Day Plan routine by zacvanbu is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
From dalton
Routine detail
Mon
Legs and shoulders
Est. 0 min
13 exercises
Barbell Power Clean from Blocks
4 Sets x 6 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Wed
Chest and Tris
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Push-Up (Wide Hand)
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Fri
Back and bis
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 6 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Dumbbell Seated Wrist Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Any
New Workout
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
V-Up
3 Sets x 20 Reps
Rotational Crunch
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
