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Challenge
General
Beginner
Machine strength
Plan Details
The Challenge routine by 3mile is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Modified workout for 30 day full body challenge
Routine detail
Mon
Chest/Shoulders/Triceps
Est. 62 min
14 exercises
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 56 min
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Stability Ball Back Extension with Hands Behind Head
3 Sets x 8 Reps
Stability Ball Shoulder Flexion
3 Sets x 8 Reps
Stability Ball Hip Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Seated Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Fri
Upper/Lower Legs and Glutes
Est. 57 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Sun
Abdominals
Est. 50 min
12 exercises
Dumbbell Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Side Crunch
3 Sets x 8 Reps
Dumbbell Rotational Decline Sit-Up
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
