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3 days workout
General
Intermediate
Machine strength
Plan Details
The 3 days workout routine by VictorKilin is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest Biceps Legs
Est. 79 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Wed
Back Triceps
Est. 51 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Fri
Shoulders Triceps Legs
Est. 64 min
10 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Decline Bench Cable Crunch
3 Sets x 8 Reps
