gijszegger's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The gijszegger's 3 Day Plan routine by gijszegger is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Tue
rug en schouders
Est. 0 min
11 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Thu
biceps en chest
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Sun
benen
Est. 0 min
6 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
