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Lib's Short and Fast 3 Day
AUDIO TIP
Sport
Beginner
Machine strength
Plan Details
The Lib's Short and Fast 3 Day routine by lvafi1 is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Short and fast upper body lower body back core squats biceps chest arms legs situps fun friends rowing dead lifts
Routine detail
Day 1
Workout Day #1 Upper
Est. 39 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Day 2
Workout Day #2 Lower
Est. 43 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Bridge
3 Sets
Barbell Hip Thrust
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 20 Reps
Day 3
Workout Day #3 Torso core
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
