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ldnm 3 8 13
General
Beginner
Machine strength
Plan Details
The ldnm 3 8 13 routine by afesterly is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
session 1
Est. 73 min
10 exercises
Barbell Squat
4 Sets x 7 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Extension
1 Set
Push-Up
3 Sets x 10 Reps
Plank
3 Sets
Modified Push-Up to Forearms
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Mon
hiit
Est. 32 min
1 exercise
Stationary Bike
1 Set
Tue
session 2
Est. 78 min
9 exercises
Barbell Deadlift
5 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 9 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Kettlebell Thruster
4 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 60 Reps
Thu
session 3
Est. 52 min
9 exercises
Barbell Romanian Deadlift
4 Sets x 9 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 9 Reps
Cable Shoulder Extension
1 Set x 1 Rep
Machine Leg Press
5 Sets x 7 Reps
Machine Leg Press
1 Set x 1 Rep
Machine Lat Pulldown
4 Sets x 9 Reps
Machine Lat Pulldown
1 Set x 1 Rep
Sat
session 4
Est. 47 min
7 exercises
Barbell Squat
4 Sets x 7 Reps
Barbell Glute Bridge
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
kettlebell deadlift and row
3 Sets x 15 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Push-Up
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Sun
session 5
Est. 81 min
9 exercises
Barbell Squat (Wide Stance)
5 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 9 Reps
Kettlebell One-Arm Swing
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Leg Pull-In
4 Sets x 15 Reps
Reverse Crunch
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 60 Reps
