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3 days + ABS
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 days + ABS routine by daniel.dawidowskii is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest + Biceps
Est. 154 min
10 exercises
Indoor Cycling
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Wed
Back + Triceps
Est. 154 min
10 exercises
Stationary Bike
1 Set
Pull-Up
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
Legs + Shoulders
Est. 144 min
9 exercises
Indoor Cycling
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Any
ABS
Est. 44 min
6 exercises
Cross Body Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Any
Home
Est. 15 min
2 exercises
Push-Up
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
