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Compounds 3 days light
General
Beginner
Machine strength
Plan Details
The Compounds 3 days light routine by zommy2 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 91 min
8 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Tue
Workout 2
Est. 86 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Wed
Workout 3
Est. 92 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
