Standard 3:1
General
Intermediate
Machine strength
Plan Details
The Standard 3:1 routine by Coek is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine constists of three days workout and then one day of rest. This routine is meant for standard muscle growth.
Routine detail
Day 1
Chest and Triceps Day
Est. 49 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Day 2
Back and Biceps Day
Est. 52 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Day 3
Legs and Shoulders Day
Est. 64 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
