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pauligarciatapia's 3 Day Plan
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The pauligarciatapia's 3 Day Plan routine by pauligarciatapia is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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Routine detail
Day 1
Glúteo y femoral
Est. 0 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Day 2
Espalda y bíceps
Est. 0 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Day 3
Cuádriceps pantorrilla
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Day 4
Hombro y tríceps
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 5
Glúteo y femoral
Est. 0 min
8 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Posterior Lower Leg Stretch
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Day 6
Espalda, abs pecho
Est. 0 min
9 exercises
Machine Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Plank
3 Sets
Stability Ball Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
