gabrielbarbosa5's 3 Day Plan
General
Advanced
Machine strength
Plan Details
The gabrielbarbosa5's 3 Day Plan routine by gabrielbarbosa5 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
3-day training - back/triceps/abs - chest/shoulders/biceps - legs/calves 1 2 3 1 2 3 rest . . . . . . .
Routine detail
Mon
shoulders, chest and bíceps
Est. 120 min
8 exercises
Machine Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Treadmill Running
1 Set
Tue
back, triceps
Est. 123 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Tricep Press
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Crunch
4 Sets x 8 Reps
Treadmill Running
1 Set
Wed
legs and calfs
Est. 64 min
8 exercises
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
