A WORKOUT ROUTINE - 3 DAYS (UPPER/LOWER)
General
Intermediate
Machine strength
Plan Details
The A WORKOUT ROUTINE - 3 DAYS (UPPER/LOWER) routine by mattink19 is a 14 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
UPPER A
Est. 77 min
9 exercises
Stationary Bike
1 Set
Dumbbell Bench Press
2 Sets x 7 Reps
Dumbbell Incline Bench Press
2 Sets x 9 Reps
Barbell Bent-Over Row
2 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 11 Reps
Cable One-Arm Lateral Raise
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
2 Sets x 13 Reps
EZ Bar Curl
2 Sets x 11 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 20 Reps
Day 2
Shoulder Strength Program
Est. 52 min
6 exercises
Stationary Bike
1 Set
band work
2 Sets x 20 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Lacrosse Ball - Scapula un-glueing
3 Sets x 8 Reps
Day 3
LOWER A
Est. 53 min
7 exercises
Stationary Bike
1 Set
Cable Reverse Fly
2 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Barbell Squat
2 Sets x 7 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 50 Reps
Day 4
Shoulder Strength Program
Est. 44 min
4 exercises
Stationary Bike
1 Set
shoulder strength - anabel
10 Sets x 10 Reps
CORE
5 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Day 5
UPPER B
Est. 109 min
13 exercises
Stationary Bike
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 7 Reps
Pull-Up
3 Sets x 7 Reps
Cable Seated Row
3 Sets x 7 Reps
Dumbbell Bench Press
3 Sets x 7 Reps
Cable Mid Chest Crossover
3 Sets x 7 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 7 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 10 Reps
Day 6
Shoulder Strength Program
Est. 43 min
4 exercises
Stationary Bike
1 Set
band work
2 Sets x 20 Reps
CORE
5 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Day 7
REST
Est. 0 min
0 exercises
This day is empty
Day 8
LOWER B
Est. 31 min
5 exercises
Barbell Deadlift
2 Sets x 7 Reps
Machine Leg Press
2 Sets x 11 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
2 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 50 Reps
Day 9
Shoulder Strength Program
Est. 44 min
4 exercises
Stationary Bike
1 Set
shoulder strength - anabel
10 Sets x 10 Reps
CORE
5 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Day 10
UPPER A
Est. 66 min
8 exercises
Stationary Bike
1 Set
Dumbbell Bench Press
4 Sets x 7 Reps
Barbell Bent-Over Row
2 Sets x 7 Reps
Cable Rope Lat Pulldown
2 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
2 Sets x 13 Reps
EZ Bar Curl
2 Sets x 11 Reps
Day 11
Shoulder Strength Program
Est. 43 min
4 exercises
Stationary Bike
1 Set
band work
2 Sets x 20 Reps
CORE
5 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Day 12
LOWER A
Est. 56 min
7 exercises
Stationary Bike
1 Set
Cable Reverse Fly
2 Sets x 20 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Barbell Squat
2 Sets x 7 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
2 Sets x 15 Reps
Machine Ab Crunch
2 Sets x 50 Reps
Day 13
Shoulder Strength Program
Est. 44 min
4 exercises
Stationary Bike
1 Set
shoulder strength - anabel
10 Sets x 10 Reps
CORE
5 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Day 14
REST
Est. 0 min
0 exercises
This day is empty
