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Full Body
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Full Body routine by Arafatqua1985 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
This workout routine is designed for people who don’t 5-6 days to workout. A full body workout thrice a week not only trains all body parts but also helps in packing up muscles and promotes overall testosterone level increase.
Routine detail
Day 1
Sunday
Est. 0 min
12 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 2
Tuesday
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Thursday
Est. 0 min
13 exercises
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
