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3 day plan maintenance
AUTOPLAYAUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 day plan maintenance routine by geusensjef is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #2
Est. 67 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Tue
Workout Day #3
Est. 56 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
Workout Day #1
Est. 65 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
