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3 days
General
Intermediate
Machine strength
Plan Details
The 3 days routine by RubenPfoster is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Tris
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Back & Bi's
Est. 31 min
5 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Fri
Shoulders & Legs
Est. 36 min
6 exercises
Barbell Military Press (Seated)
3 Sets x 6 Reps
Weight Plate Shrug
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
