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rafalatic28's 3 Day Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The rafalatic28's 3 Day Plan routine by Rafalatic28 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rafis plan
Routine detail
Mon
New Workout
Est. 0 min
7 exercises
Machine Assisted Pull-Up
2 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Machine Bench Press
2 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
4 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 15 Reps
Thu
New Workout
Est. 0 min
7 exercises
Dumbbell Seated Shoulder Press
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
1 Set x 20 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Sat
New Workout
Est. 0 min
5 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
