3 Day Plan
General
Beginner
Machine strength
Plan Details
The 3 Day Plan routine by NotEmily is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Push Day
Est. 0 min
6 exercises
Barbell Incline Bench Press
2 Sets x 8 Reps
Machine Inner Chest Press
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar French Press
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Tue
Legs
Est. 0 min
7 exercises
Hack Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 8 Reps
Decline Bench Rotational Sit-Up
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
0 exercises
This day is empty
Thu
Chest/Back
Est. 0 min
7 exercises
Barbell Bench Press
2 Sets x 8 Reps
Cable Incline Fly
2 Sets x 8 Reps
Machine Unilateral Row
2 Sets x 8 Reps
Lat Rope Pullover
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Cable Upper Row
2 Sets x 8 Reps
Mag Grip lat pull down
2 Sets x 8 Reps
Fri
Arms n shoulders
Est. 0 min
11 exercises
Cable Tricep Pushdown (V-Bar)
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Decline Bench Rotational Sit-Up
2 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Decline Bench Leg Raise
2 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
0 exercises
This day is empty
Sun
Pull Day
Est. 0 min
8 exercises
Barbell Bent-Over Row
2 Sets x 8 Reps
Single Arm Lat pull down
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Weighted Pull-Up
2 Sets x 8 Reps
Cable V Bar Pulldown
2 Sets x 8 Reps
Rear delt Pec fly machine
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
