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Milos plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Milos plan routine by omarE15 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your plan description
Routine detail
Mon
Chest and Triceps
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Tue
Legs
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
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
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Wed
Back Shoulders Biceps
Est. 0 min
15 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
