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Week 3
General
Intermediate
Body
Plan Details
The Week 3 routine by mab434 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Arms
Est. 66 min
10 exercises
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Day 2
Core
Est. 47 min
8 exercises
Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 3
Chest
Est. 47 min
7 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Day 4
Core
Est. 37 min
6 exercises
Leg Slide
3 Sets x 8 Reps
Revolved Abdomen Pose
3 Sets x 8 Reps
Single-Leg Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Weighted Decline Rotation
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Decline Bench Alternating Leg Raise
3 Sets x 8 Reps
Day 5
Shoulders
Est. 53 min
8 exercises
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Cable Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Arnold Press
3 Sets x 8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Day 6
Abs
Est. 62 min
10 exercises
Leg Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 10 Reps
Leg Slide
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
