3 day plus cardio over 40
General
Beginner
Machine strength
Plan Details
The 3 day plus cardio over 40 routine by brent.beckwith is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Day 1
Est. 53 min
8 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Curl
2 Sets x 12 Reps
Thu
Day 2
Est. 54 min
7 exercises
Machine Leg Press
5 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Sat
Day 3
Est. 54 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
2 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
