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Week 3
General
Intermediate
Machine strength
Plan Details
The Week 3 routine by Geekhangover is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Leg Day
Est. 63 min
11 exercises
Hex Bar Deadlift
3 Sets x 12 Reps
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Kettlebell Front Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Day 2
Chest & Triceps
Est. 94 min
15 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 12 Reps
Smith Machine Reverse Bench Press (Close Grip)
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Smith Machine Incline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Wide Grip)
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 12 Reps
Smith Machine Decline Bench Press (Reverse Grip)
3 Sets x 12 Reps
Smith Machine Incline Tricep Extension
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
EZ Bar French Press (Reverse Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Core
Est. 99 min
15 exercises
Jumping Jacks
1 Set
Barbell Deadlift
3 Sets x 12 Reps
Landmine Core Crusher
3 Sets x 12 Reps
Ab Roller
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Kettle Bell Two Handed Swing
3 Sets x 12 Reps
Kettlebell Windmill
3 Sets x 12 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Kettlebell Leg Pass
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Band Sit-Up
3 Sets x 12 Reps
Cable One-Arm Side Bend
3 Sets x 12 Reps
Bench Crunch
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Day 4
Biceps & Back
Est. 92 min
15 exercises
Stability Ball Back Extension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 12 Reps
Barbell Incline Bench Row
3 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Band Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Day 4
Biceps & Shoulders
Est. 53 min
9 exercises
Barbell Upright Row
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Barbell Rear Press
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell High Curl
3 Sets x 12 Reps
Barbell Hammer Grip Curls
3 Sets x 12 Reps
Day 5
Cardio
Est. 48 min
5 exercises
Jumping Jacks
1 Set
Body Weight Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Butterfly Raise
3 Sets x 12 Reps
Dumbbell Crush Grip Press Out
3 Sets x 12 Reps
Running
1 Set
