lisiwood's 3 Day Plan
General
Intermediate
Machine strength
Plan Details
The lisiwood's 3 Day Plan routine by emmaf81 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Back and Chest
Est. 59 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 4 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Negative chin ups
3 Sets
Dumbbell One-Arm Row
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Wed
Glutes and Shoulders
Est. 87 min
15 exercises
Barbell Glute Bridge
2 Sets x 30 Reps
Dumbbell Bulgarian Split Squat
1 Set x 7 Reps
Reset Hip Thrusts
1 Set x 5 Reps
Dumbbell Bulgarian Split Squat
1 Set x 7 Reps
Constant Tension Hip Thrust
1 Set x 8 Reps
Dumbbell Bulgarian Split Squat
1 Set x 7 Reps
Hip Thrust Pulses
1 Set x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 14 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Fri
Legs and Arms
Est. 70 min
11 exercises
Barbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
2 Sets x 8 Reps
Machine Leg Press (Wide Stance)
2 Sets x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Sat
Light Glute
Est. 47 min
6 exercises
Bench Hip Thrust
3 Sets x 10 Reps
Bodyweight Walking Lunge
2 Sets x 50 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Lateral band walk
2 Sets x 20 Reps
Push up
3 Sets
Frog Bridge
3 Sets x 50 Reps
