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Matts workout week 3
General
Advanced
Machine strength
Plan Details
The Matts workout week 3 routine by bryantmatthew is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
chest/back
Est. 113 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Elliptical Training
1 Set
Tue
legs/triceps
Est. 76 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Tricep Press (Supine)
3 Sets x 8 Reps
Bulgarian split squat
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Wed
Biceps/delts
Est. 116 min
9 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Step Machine
1 Set
Thu
chest/back
Est. 80 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Fri
legs/triceps
Est. 114 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Reverse Grip Tricep Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
biceps/delts
Est. 83 min
13 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
