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SaltyBeach's 3 Day Plan + Stretching
AUDIO TIP
General
Beginner
Body
Plan Details
The SaltyBeach's 3 Day Plan + Stretching routine by SaltyBeach is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Chest/Shoulder/Tricep
Est. 0 min
9 exercises
Machine Bench Press
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Stretching & Abs
Est. 0 min
9 exercises
Quadricep Stretch
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Hip Stretch
3 Sets x 12 Reps
Seated Glute Stretch
3 Sets x 12 Reps
Standing Trunk Rotation
3 Sets x 12 Reps
Kneeling Hip Flexor
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Wed
Back/Bicep
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Thu
Stretching & Abs
Est. 0 min
12 exercises
Quadricep Stretch
3 Sets x 12 Reps
90/90 Hamstring Stretch
3 Sets x 12 Reps
Hip Stretch
3 Sets x 12 Reps
Seated Glute Stretch
3 Sets x 12 Reps
Kneeling Hip Flexor
3 Sets x 12 Reps
Standing Trunk Rotation
3 Sets x 12 Reps
Child's Pose
3 Sets
Bird Dog
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Plank
3 Sets
Fri
Legs
Est. 0 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 12 Reps
Hip Extension (Standing)
3 Sets x 12 Reps
