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joshuakirkman's 3 Day Plan**
AUDIO TIP
General
Beginner
None
Plan Details
The joshuakirkman's 3 Day Plan** routine by SarahKirkman2 is a 11 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body
Routine detail
Mon
chest
Est. 0 min
10 exercises
Push-Up (Wide Hand)
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 10 Reps
Kettlebell Push-Up
3 Sets x 10 Reps
Mon
Full body
Est. 0 min
12 exercises
Push-Up
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Tue
Back n booty
Est. 0 min
14 exercises
Barbell Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Band Hip Lift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Side-Lying Hip Flexor
3 Sets
Tue
legs - glute
Est. 0 min
10 exercises
Smith Machine Split Squat
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Flutter Kick
3 Sets x 10 Reps
Wed
shoulder
Est. 0 min
8 exercises
Smith Machine Shoulder Press (Wide Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Thu
legs - upper lower
Est. 0 min
10 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Fri
back
Est. 0 min
10 exercises
Dumbbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Cable Pulldown (Underhand)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Sat
full body
Est. 0 min
10 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Sat
New workout
Est. 0 min
14 exercises
Smith Machine Good Morning
1 Set x 15 Reps
Machine Fly
1 Set x 15 Reps
Cable Leg Kickback
1 Set x 15 Reps
Machine Inner Chest Press
1 Set x 15 Reps
Dumbbell Squat
1 Set x 15 Reps
Push-Up (Close Hand)
1 Set x 15 Reps
Kettlebell Goblet Squat
1 Set x 15 Reps
Push-up to Renegade Row
1 Set x 15 Reps
Dumbbell Reverse Lunge
1 Set x 15 Reps
Dumbbell Bulgarian Split Squat
1 Set x 15 Reps
Push-Up (Wide Hand)
1 Set x 15 Reps
Dumbbell Romanian Deadlift
1 Set x 15 Reps
Dumbbell One-Arm Hammer Press
1 Set x 15 Reps
Smith Machine Squat
1 Set x 15 Reps
Sun
arms
Est. 0 min
8 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Sun
Ab killer
Est. 0 min
11 exercises
Parallel Bar Hip Raise
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Reverse Crunch
3 Sets x 20 Reps
Toe Touches
3 Sets x 20 Reps
Cable Wood Chop
3 Sets x 20 Reps
Hanging Knee Raise Rotation
3 Sets x 20 Reps
Stability Ball Hand and Foot Exchange
3 Sets x 20 Reps
Boat Pose
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Side Plank
3 Sets x 20 Reps
