3 Day - Full Body
General
Intermediate
Machine strength
Plan Details
The 3 Day - Full Body routine by JoshuaJ37 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This will be a 3 day full body routine. I happen to be someone who can work the same muscle groups back to back without the need for a lot of recovery time. If your body tends to need more than a day to recover, this may not be the best routine for you. Tuesday and Thursday will only be light cardio days to burn a few extra calories on my off days. Weekends are optional cardio days as well.
Routine detail
Mon
Workout
Est. 146 min
14 exercises
Elliptical Training
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Walking
3 Sets
Tue
Cardio only
Est. 32 min
1 exercise
Walking
3 Sets
Wed
Workout
Est. 146 min
14 exercises
Elliptical Training
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Walking
3 Sets
Thu
Cardio only
Est. 32 min
1 exercise
Walking
3 Sets
Fri
Workout
Est. 146 min
14 exercises
Elliptical Training
3 Sets
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Walking
3 Sets
