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General Fit 3 days
General
Intermediate
Machine strength
Plan Details
The General Fit 3 days routine by PatrickNeilly is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day a week workout with a rest day between each.
Routine detail
Mon
Chest/Shoulders
Est. 56 min
8 exercises
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Shoulder Raise
3 Sets x 12 Reps
Dumbbell Shoulder Raise
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12 Reps
Treadmill Running
1 Set
Wed
Arms / Back
Est. 61 min
9 exercises
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Deadlift to Bicep Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dual Cable Triceps Extension
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Legs/core
Est. 46 min
7 exercises
Machine Leg Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Squat
4 Sets x 12 Reps
Stability Ball Crunch
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Barbell Hang Clean
4 Sets x 12 Reps
