3-Day Staying Fit Routine
General
Beginner
Machine strength
Plan Details
The 3-Day Staying Fit Routine routine by neto7912 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps / Abs
Est. 57 min
9 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Barbell Incline Bench Press
3 Sets x 8,8,6 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Tue
Back and Biceps / Abs
Est. 70 min
9 exercises
Treadmill Running
1 Set
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10,10,8 Reps
T Bar Row
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Thu
Shoulders and Forearms / Abs
Est. 98 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Alternate Front&Side Raises
2 Sets x 6 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Upright Row
2 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Legs / Abs
Est. 67 min
10 exercises
Barbell Squat
4 Sets x 10,8,8,6 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
