4 week foundation - Week 3
General
Beginner
Machine strength
Plan Details
The 4 week foundation - Week 3 routine by max4260 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
now we really start switching things up. we split up the body even more and really work specific muscle groups. sets should be reverse pyramid still - 8, 8, 10, 12.
Routine detail
Mon
Chest, Shoulders, Triceps
Est. 48 min
6 exercises
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Stability Ball Dumbbell Kickback
3 Sets x 10 Reps
Tue
Back, Biceps
Est. 47 min
6 exercises
Machine Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Upright Row
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Reverse Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Wed
Lower Body
Est. 51 min
6 exercises
Dumbbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 25 Reps
