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Workout plan no. 3
General
Beginner
Machine strength
Plan Details
The Workout plan no. 3 routine by evette.george is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
chest shoulder tricep
Est. 113 min
9 exercises
Dumbbell Incline Shoulder Raise
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Walking
1 Set
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
cardio
Est. 240 min
6 exercises
Walking
1 Set
Elliptical Training
1 Set
Recumbent Bike
1 Set
Rowing
1 Set
Machine Ab Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Day 3
back & bicep
Est. 112 min
9 exercises
Walking
1 Set
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
High Pulley Cable
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 5
legs
Est. 105 min
8 exercises
Walking
1 Set
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
