schildpad's 3 Days Plan
General
Beginner
Machine strength
Plan Details
The schildpad's 3 Days Plan routine by schildpad is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Workout Day #2
Est. 38 min
6 exercises
Plank
3 Sets
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Tue
Workout Day #3
Est. 38 min
6 exercises
Crunch
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Any
Workout Day #1
Est. 39 min
6 exercises
Machine Leg Press
3 Sets x 12 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
