zacvanbu
zacvanbu's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The zacvanbu's 3 Day Plan routine by zacvanbu is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
From dalton...
Mon
Wed
Fri
Any
Legs and shoulders
Est time: 0 min
13 exercises
Barbell Power Clean from Blocks
Upper Legs
Sets
4
Reps
6
Interval
00:00
Rest Time
01:00
Machine Leg Press (Narrow Stance)
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Single-Leg Squat
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Seated Bent-Over Reverse Fly
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Kettlebell Goblet Squat
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Calf Press On Leg Press
Lower Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Seated Leg Curl
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Seated Calf Raise
Lower Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable Upright Row
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable Rope Face Pull
Back
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable External Rotation
Shoulders
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
