Loading...
3 day Chest/back, arms/shoulders, legs
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The 3 day Chest/back, arms/shoulders, legs routine by SamanthaHopeSegrest is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Just using chest and back day
Routine detail
Any
Arms/shoulders
Est. 0 min
11 exercises
Lat raise machine
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Dumbbell Rotational Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Weighted Tricep Dip
4 Sets x 12 Reps
Any
Chest/back
Est. 0 min
14 exercises
Barbell Bench Press
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Leverage Incline Chest Press
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Neutral grip lat pull-down
3 Sets x 12 Reps
Lat at bent row
4 Sets x 12 Reps
Upper back pull
3 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Any
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
