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3 ONLY!?
General
Intermediate
Machine strength
Plan Details
The 3 ONLY!? routine by amandahfenton is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
LOWER BODY (A)
Est. 42 min
5 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Parallel Bar Leg Raise
2 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Ab Roller
2 Sets x 12 Reps
Wed
UPPER BODY
Est. 53 min
6 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 8 Reps
Fri
LOWER BODY (B)
Est. 45 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Hip Adductor Machine
1 Set x 12 Reps
Barbell Glute Bridge
2 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 6 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Smith Machine Standing Calf Raise
3 Sets x 8 Reps
