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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
Any
7 - Arms
Est. 66 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Tricep Push-Up
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Any
4 - Back
Est. 55 min
5 exercises
Machine Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 8 Reps
Any
1 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
Any
3 - Legs 2
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
Any
5 - Legs 3
Est. 61 min
7 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Barbell Deadlift
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
Parallel Bar Hip Raise
5 Sets x 8 Reps
Any
2 - Chest & Shoulders
Est. 91 min
10 exercises
Cable External Rotation
3 Sets x 20 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Smith Machine Incline Bench Press
5 Sets x 8 Reps
Machine Bench Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Decline Bench Press
5 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Kettlebell One-Arm Floor Press
3 Sets x 10 Reps
