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lvafi1's 3 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The lvafi1's 3 Day Plan routine by lvafi1 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body work out over 3 days mix of machines and free weights sets of 3 activities good for friends working out together
Routine detail
Any
Workout Day #2
Est. 59 min
9 exercises
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Any
Workout Day #3
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Any
Workout Day #1
Est. 59 min
9 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Iron Cross Stretch
3 Sets x 8 Reps
