workout 3 raf
General
Beginner
Machine strength
Plan Details
The workout 3 raf routine by smoothrp is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
legs, shoulders
Est. 0 min
0 exercises
This day is empty
Any
chest, biceps
Est. 64 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Any
back, triceps
Est. 63 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
