Week 3 - 9 reps
General
Beginner
Machine strength
Plan Details
The Week 3 - 9 reps routine by st3v388 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs
Est. 28 min
4 exercises
Barbell Squat
4 Sets x 9 Reps
Machine Leg Press
3 Sets x 9 Reps
Land mine squat
3 Sets x 9 Reps
Machine Leg Extension
3 Sets x 9 Reps
Any
Chest and tris
Est. 51 min
7 exercises
Barbell Bench Press
4 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Dumbbell Bench Press
3 Sets x 9 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 9 Reps
Machine Fly
3 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 9 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 9 Reps
Any
Shoulders and abs
Est. 54 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 9 Reps
Dumbbell Lateral Raise
3 Sets x 9 Reps
Dumbbell One-Arm Front Raise
3 Sets x 9 Reps
Cable Rope Face Pull
3 Sets x 9 Reps
Machine Reverse Fly
3 Sets x 9 Reps
Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 10 Reps
Any
Back and bis
Est. 45 min
6 exercises
Dumbbell One-Arm Row
4 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Cable Seated Row
3 Sets x 9 Reps
Machine Reverse Fly
3 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 9 Reps
Barbell Curl
3 Sets x 9 Reps
