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Petervandeven's 3 Days Plan
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Petervandeven's 3 Days Plan routine by Petervandeven is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Workout
Routine detail
Mon
Workout Day #1
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Mon
Workout Day #2
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Tue
Workout Day #3
Est. 0 min
8 exercises
Machine Leg Extension
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
2 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 8 Reps
