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Legs 3 Times a Week
General
Beginner
Machine strength
Plan Details
The Legs 3 Times a Week routine by MartyOB is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 57 min
7 exercises
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Tue
Chest, Shoulders & Bis
Est. 61 min
7 exercises
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Wed
Legs
Est. 62 min
7 exercises
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Bulgarian split squat
5 Sets x 8 Reps
Smith Machine Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 20 Reps
Thu
Back & Tris
Est. 64 min
7 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 8 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Fri
Legs 3
Est. 61 min
7 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
5 Sets x 8 Reps
Sun
Upper Body Superset
Est. 58 min
6 exercises
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Cable Rope Deltoid Row
5 Sets x 8 Reps
