First Draft
General
Intermediate
Machine strength
Plan Details
The First Draft routine is a 3 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Back & Triceps
12 exercises
Dual Cable Triceps Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Cable One-Arm Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Cable Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell One-Arm Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Assisted Hyperextension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Barbell Skull Crusher (Reverse Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable One-Arm Tricep Pushdown
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Seated One-Arm Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
