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Tess Week 1 - 3
General
Intermediate
Machine strength
Plan Details
The Tess Week 1 - 3 routine by Skinnydog1958 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Tess start up routine for 3 weeks.
Routine detail
Mon
Tess Week 1 Day 1
Est. 99 min
10 exercises
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Step-Up
3 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 20 Reps
Hip Extension (Standing)
3 Sets x 20 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 15 Reps
Indoor Cycling
1 Set
Tue
Tess Week 1 Day 2
Est. 55 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Wed
Tess Week 1 Day 3
Est. 67 min
9 exercises
Dumbbell Lateral Raise
3 Sets x 7 Reps
Dumbbell Front Raise
3 Sets x 7 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 7 Reps
Machine Shoulder Press
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Smith Machine Upright Row
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Indoor Cycling
1 Set
Thu
Tess Week 1 Day 4
Est. 55 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
