Brian's 3 Day Work Out
General
Beginner
Machine strength
Plan Details
The Brian's 3 Day Work Out routine by BrianMedina is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Leg Day
Est. 45 min
8 exercises
Machine Leg Press
10 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Leg Curl
5 Sets x 5 Reps
Machine Leg Curl (Prone)
5 Sets x 20 Reps
Bodyweight Lunge
5 Sets x 5 Reps
Bodyweight Wall Squat
5 Sets x 5 Reps
Day 2
Chest & Biceps
Est. 98 min
10 exercises
Barbell Preacher Curl
5 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 8 Reps
Dumbbell Incline Hammer Curl
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 8 Reps
Machine Inner Chest Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 8 Reps
Smith Machine Bench Press
5 Sets x 8 Reps
Day 3
Back & Triceps
Est. 61 min
9 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
EZ Bar Tricep Extension
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 5 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Cable Elevated Row
5 Sets x 5 Reps
Fixed Pulldown
5 Sets x 5 Reps
Leverage Machine High Row
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Day 4
Shoulders
Est. 21 min
6 exercises
Dumbbell Seated Arnold Press
5 Sets
Barbell Bradford Rocky Press
5 Sets
Dumbbell Incline Shoulder Raise
5 Sets
machine lateral raise
5 Sets x 5 Reps
machine overhead press
5 Sets x 5 Reps
Seated Dip
3 Sets x 5 Reps
