jeandaniel's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The jeandaniel's 3 Day Plan routine by jeandaniel is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 day maintain routine, for beginners and intermediate for 3 day lifting split. Cardio recommended on non-lifting days (push, pull, legs)
Routine detail
Any
Workout Day #1 Chest - Shoulder - Triceps
Est. 48 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Any
Workout Day #2 Back - Forearm - Biceps
Est. 45 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Wrist Roller
3 Sets x 4 Reps
Any
Workout Day #3 Legs - Abs
Est. 44 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
