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3 Day Moderate
General
Beginner
Machine strength
Plan Details
The 3 Day Moderate routine by ronin11 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
simple 3 day, main lift focus, assistance and core.
Routine detail
Mon
Push
Est. 48 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Legs
Est. 45 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Fri
Pull
Est. 49 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
