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steph_0200's 3 Day Plan
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The steph_0200's 3 Day Plan routine by steph_0200 is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Workout 1
Est. 0 min
9 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
10 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
12 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
0 exercises
This day is empty
Sun
Workout 7
Est. 0 min
0 exercises
This day is empty
Any
[2022-07-09] Workout
Est. 0 min
0 exercises
This day is empty
Any
[2022-07-11] Workout
Est. 0 min
0 exercises
This day is empty
