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3 Day Split (Machines Only)
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 Day Split (Machines Only) routine by savantas is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 Day PPL using only machines for days when free weights are inaccessible at the gym.
Routine detail
Mon
Legs
Est. 49 min
8 exercises
Rowing
1 Set
Glute Pressback (Machine)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Upper Body Push
Est. 45 min
7 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Thu
Upper Body Pull
Est. 51 min
8 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
