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3 x Full Body
AUTOPLAYAUDIO TIP
General
Advanced
Machine strength
Plan Details
The 3 x Full Body routine by alan.sakoman is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
FB #1
Est. 58 min
12 exercises
Barbell Squat
4 Sets x 10,5,5,10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,8,15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10,6,6 Reps
Cable Cross-Over
2 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Reverse Fly with External Rotation
2 Sets x 15 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
EZ Bar Tricep Extension
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
Day 2
FB #2
Est. 53 min
12 exercises
Barbell Deadlift
4 Sets x 10,5,5,10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Chin-Up with Knee Raise
4 Sets x 5 Reps
T Bar Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,6,6 Reps
Machine Fly
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Tricep Extension
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Day 3
FB #3
Est. 56 min
12 exercises
Hack Squat
4 Sets x 10,5,5,10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10,8,8,15 Reps
Machine Seated Row
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10,6,6 Reps
Machine Fly
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Cable One-Arm High Curl
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
