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Arms/Chest Shoulders/Legs Back 3x8
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Arms/Chest Shoulders/Legs Back 3x8 routine by kevbastien is a 17 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back/Biceps
Est. 0 min
7 exercises
Barbell Deadlift
6 Sets x 10,10,8,6,6,4 Reps
Barbell Curl
5 Sets x 10,8,6,6,4 Reps
Cable Seated Row
5 Sets x 10,8,6,6,4 Reps
Dumbbell Concentration Curl
5 Sets x 10,8,6,6,4 Reps
T Bar Row
5 Sets x 10,8,6,6,4 Reps
Preacher Curl Machine
5 Sets x 10,8,6,6,4 Reps
Cable Wood Chop
5 Sets x 20 Reps
Day 2
Chest/Triceps
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 20,10,8,6,6,4 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10,8,6,6,4 Reps
Dumbbell Incline Bench Press
5 Sets x 10,8,6,6,4 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 20,24,24,24,24 Reps
Machine Fly
5 Sets x 10,8,6,6,4 Reps
Dumbbell Tricep Extension
5 Sets x 10,8,6,6,4 Reps
Machine Ab Crunch
5 Sets x 10,8,6,6,4 Reps
Day 3
Legs/Shoulders
Est. 0 min
7 exercises
Bench Weighted Decline Crunch
5 Sets x 15 Reps
Barbell Squat
7 Sets x 10,10,8,6,6,4,4 Reps
Cable Lateral Raise
5 Sets x 10,8,6,6,4 Reps
Machine Leg Extension
5 Sets x 10,8,6,6,4 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10,8,6,6,4 Reps
Machine Seated Calf Raise
5 Sets x 10,8,6,6,4 Reps
Dumbbell Shoulder Shrug
5 Sets x 10,8,6,6,4 Reps
Day 8
[2023-01-05] Workout
Est. 0 min
12 exercises
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 8
[2023-01-06] Workout
Est. 0 min
11 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 8
[2023-01-14] Workout
Est. 0 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Day 8
[2023-01-14] Workout
Est. 0 min
14 exercises
Barbell Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets
Plank
3 Sets
Bench Weighted Decline Crunch
3 Sets
Day 8
[2023-01-17] Workout
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 8
[2023-01-20] Workout
Est. 0 min
12 exercises
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets
Machine Ab Crunch
3 Sets
Day 8
[2023-01-10] Workout
Est. 0 min
11 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 8
[2023-01-13] Workout
Est. 0 min
8 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 8
[2023-01-07] Workout
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 8
[2023-01-21] Workout
Est. 0 min
12 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 20 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 8
[2023-01-10] Workout
Est. 0 min
15 exercises
Cable Tricep Pushdown (Rope)
3 Sets
Cable Bicep Curl
3 Sets
Cable Tricep Pushdown (V-Bar)
3 Sets
Dumbbell Incline Alternating Hammer Curl
3 Sets
Barbell Bench Press (Close Grip)
3 Sets
Machine Hammer Curl
3 Sets
Barbell Overhead Tricep Extension
3 Sets
Dumbbell Alternating Bicep Curl
3 Sets
Dumbbell Tricep Extension
3 Sets
Dumbbell Hammer Curl
3 Sets
Cable Wood Chop
3 Sets
Machine Ab Crunch
3 Sets
Barbell Curl
3 Sets
Air Bike
3 Sets
Plank
3 Sets
Day 8
[2023-01-11] Workout
Est. 0 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 8
[2022-12-31] Workout
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets
Dumbbell Lateral Raise
3 Sets
Cable Front Raise
3 Sets
Cable Lateral Raise
3 Sets
Machine Bench Press
3 Sets
Barbell Shoulder Press
3 Sets
Dumbbell Shoulder Press
3 Sets
Dumbbell Incline Fly
3 Sets
Barbell Rear Press
3 Sets
Dumbbell Shoulder Shrug
3 Sets
Day 8
[2023-01-23] Workout
Est. 0 min
8 exercises
Barbell Squat
3 Sets
Barbell Bent-Over Row
3 Sets
Machine Leg Curl (Prone)
3 Sets
Dumbbell One-Arm Row
3 Sets
Machine Leg Extension
3 Sets
Cable Seated Row
3 Sets
Machine Seated Calf Raise
3 Sets
Cable Front Lat Pulldown (Close Grip)
3 Sets
