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wallace12234's 3 Day Plan
AUDIO TIP
General
Beginner
Barbell
Plan Details
The wallace12234's 3 Day Plan routine by wallace12234 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Stuff
Routine detail
Any
Legs 1
Est. 0 min
6 exercises
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell High Front Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Any
Back and bi 1
Est. 0 min
7 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Barbell Pullover
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Any
Back and bi 2
Est. 0 min
7 exercises
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Dumbbell Bicep Curl (Supine Wide Grip)
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Cable Reverse Grip Curl
3 Sets x 8 Reps
Any
Chest and tri 1
Est. 0 min
7 exercises
Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Any
Legs 2
Est. 0 min
7 exercises
Flutter Kick
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
Chest and tri 2
Est. 0 min
7 exercises
Dumbbell Around the World
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
