basketball1221's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The basketball1221's 3 Day Plan routine by basketball1221 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
2 Legs
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 15,12,10,10,8 Reps
Barbell Military Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15,15,12,12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Any
1 Chest Shoulders
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 20,15,12,10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Fly
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Any
5 Arms
Est. 0 min
9 exercises
Barbell Bench Press
14 Sets x 10,5,3,1,1,1,1,1,3,3,3,7,7,7 Reps
Barbell Deadlift
5 Sets x 5,5,3,2,5 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
21’s
3 Sets x 21 Reps
Any
4 Lower
Est. 0 min
10 exercises
Barbell Squat
8 Sets x 5,5,5,3,2,5,5,5 Reps
Machine Calf Raise
4 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Hack Squat
4 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 12 Reps
Any
3 Back
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 7 Reps
Barbell Deadlift
5 Sets x 10,8,6,6,4 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
