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ter47acked's 3 Day Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The ter47acked's 3 Day Plan routine by ter47acked is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My routine
Routine detail
Tue
Legs day
Est. 0 min
13 exercises
Indoor Cycling
1 Set
Barbell Squat
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Barbell Lunge
2 Sets x 10 Reps
Thu
Shoulder & Abs Day
Est. 0 min
28 exercises
Elliptical Training
1 Set
Barbell Push Press
2 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Shoulder Press
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Cable Deltoid Raise
2 Sets x 10 Reps
Cable Upright Row
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Barbell Rear Press
2 Sets x 10 Reps
Machine Deltoid Raise
2 Sets x 10 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 10 Reps
Kettlebell One-Arm Military Press
2 Sets x 10 Reps
Smith Machine Rear Shoulder Press
2 Sets x 10 Reps
Cable Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Upright Row
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Dumbbell One-Arm Upright Row
2 Sets x 10 Reps
Dumbbell Cuban Press
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Sat
Back & Biceps Day
Est. 0 min
33 exercises
Rowing
1 Set
Barbell Romanian Deadlift
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Cable One-Arm Row
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 10 Reps
T Bar Row
2 Sets x 10 Reps
Preacher Curl Machine
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 10 Reps
Barbell Row
2 Sets x 10 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Cable Standing Row
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Dumbbell Rotational Curl
2 Sets x 10 Reps
Barbell One-Arm Row
2 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Machine Seated Row
2 Sets x 10 Reps
Barbell Good Morning
2 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 10 Reps
Cable Rope Incline Row
2 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Sun
Chest & Triceps Day
Est. 0 min
33 exercises
Elliptical Training
1 Set
Barbell Squat
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Machine Incline Chest Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Machine Assisted Dip
2 Sets x 10 Reps
Dumbbell Tricep Kickback
2 Sets x 10 Reps
Dumbbell Seated One-Arm Supported Tricep Extension
2 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Cable High Pulley Tricep Extension
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Machine Tricep Extension
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
2 Sets x 10 Reps
EZ Bar Tricep Extension
2 Sets x 10 Reps
Machine Seated Tricep Dip
2 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Band Cross-Over
2 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Cable High Cross-Over
2 Sets x 10 Reps
Leverage Decline Chest Press
2 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Cable Tricep Kickback
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Machine Bench Press
2 Sets x 10 Reps
