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DonOneil's 3 Day Plan
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The DonOneil's 3 Day Plan routine by DonOneil is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Shoulders and Abs
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Shoulder Abduction
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Tue
Back and Biceps
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
rope straight arm pulldown
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Barbell Deadlift
3 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Wed
Legs and Abs
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Thu
Chest and triceps
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Machine Assisted Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Fri
PowerWorkout
Est. 0 min
14 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Machine Hammer Curl
3 Sets x 10 Reps
Machine Crunch
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Any
New Workout
Est. 0 min
6 exercises
Sit-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
