Full Body x3
Shared By : RAD75
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 0 / 365

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Description

3 Days of full body workouts - glutes/legs, biceps, triceps, shoulders, chest, back, abs. Smith machine focused day, cable machine focused day, and dumbbell focused day.

Monday Workout 1 (Smith focus)
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Smith Machine Single Leg Split Squat Smith Machine Single Leg Split Squat 90 sec 10 3 Progress Chart

Glutes

Smith Sumo Squat/Sumo pulses 90 sec 10 3 Progress Chart

Biceps

Barbell Body Row Barbell Body Row 60 sec 10 3 Progress Chart

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 60 sec 10 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 60 sec 10 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 15 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 60 sec 15 3 Progress Chart
Wednesday Workout 2 (Cable focus)
Muscle Exercise Name Timer Reps Sets Track

Glutes

Cable Sumo RDL into Sumo Squat 60 sec 10 3 Progress Chart

Glutes

Cable Lunge 60 sec 10 3 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 60 sec 10 3 Progress Chart

Triceps

Cable Standing Triceps Extension Cable Standing Triceps Extension 60 sec 10 3 Progress Chart

Back

Cable Single Arm Pullldown to Facepull 60 sec 12 3 Progress Chart

Chest

Butterfly Butterfly 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Glutes

Machine Kickback 60 sec 10 3 Progress Chart

Abs

Exercise Ball Knee Roll Exercise Ball Knee Roll 60 sec 10 3 Progress Chart
Friday Workout 3 (DB Focus)
Muscle Exercise Name Timer Reps Sets Track

Glutes

1 1/2 Goblet Squat 60 sec 10 3 Progress Chart

Glutes

DB Single Leg Hip Thrusts 60 sec 10 3 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Triceps

Dumbbell Incline Two Arm Extension Dumbbell Incline Two Arm Extension 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Cuban Press Dumbbell Cuban Press 60 sec 10 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 10 3 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 60 sec 10 3 Progress Chart