rtaz's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The rtaz's 3 Day Plan routine by rtaz is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Mon
Piept+biceps
Est. 0 min
8 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Barbell Spider Curl
4 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Tue
Picioare
Est. 0 min
5 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Wed
Spate + triceps
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Snatch Shrug
3 Sets x 8 Reps
Thu
Abdomen
Est. 0 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Fri
Umeri+Antebrat
Est. 0 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
