Kittykiwi23's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The Kittykiwi23's 3 Day Plan routine by Kittykiwi23 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 1
Est. 0 min
17 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Leg Raise
3 Sets x 10 Reps
V-Up
3 Sets x 10 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Treadmill Running
3 Sets
Tue
Workout 2
Est. 0 min
16 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Toe Touches
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Treadmill Running
3 Sets
Scissor Kick
3 Sets x 10 Reps
Wed
Workout 3
Est. 0 min
12 exercises
Bodyweight Lunge
2 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 30 Reps
Cross Body Crunch
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Treadmill Running
3 Sets
Weighted Crunch
3 Sets x 8 Reps
