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3 Day Rotation
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 Day Rotation routine by zickzach is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Body Maintenance
Routine detail
Any
Workout 1
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Any
Workout 2
Est. 0 min
13 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Weighted Side Rotation
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Any
Workout 3
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
