AidenBrown's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The AidenBrown's 3 Day Plan routine by AidenBrown is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 Day Routine with swimming and utilising other gym facilities on rest days to help speed up recovery. This plan will change as my fitness level changes. This plan is personalised and tailored to my preference, time and fitness levels.
Routine detail
Mon
Chest, Shoulders & Triceps
Est. 38 min
6 exercises
Barbell Bench Press
3 Sets x 10,12,12 Reps
Dumbbell Fly
3 Sets x 10,12,12 Reps
Barbell Decline Bench Press
3 Sets x 10,12,12 Reps
Barbell Shoulder Press
3 Sets x 10,12,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,12 Reps
Dumbbell Tricep Extension
3 Sets x 10,12,12 Reps
Tue
Rest Day Swim + Spa
Est. 42 min
4 exercises
Swimming
2 Sets
Sauna
1 Set
Steam Room
1 Set
Jacuzzi
1 Set
Wed
Back & Biceps
Est. 31 min
5 exercises
Cable Seated Row
3 Sets x 10,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,12,12 Reps
Cable V Bar Pulldown
3 Sets x 10,12,12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,12,12 Reps
Thu
Rest Day Swim + Spa
Est. 42 min
4 exercises
Swimming
2 Sets
Jacuzzi
1 Set
Sauna
1 Set
Steam Room
1 Set
Fri
Legs, Abs & Core
Est. 32 min
9 exercises
Parallel Bar Hip Raise
2 Sets x 10,12 Reps
Leg Raise
2 Sets x 10,12 Reps
Alternating Heel Touch
2 Sets x 10,12 Reps
Scissor Kick
2 Sets x 10,12 Reps
Leg Pull-In
2 Sets x 10,12 Reps
Sit-Up
2 Sets x 10,12 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Machine Calf Raise
3 Sets x 10,12,12 Reps
Sat
Cardio + Spa
Est. 90 min
5 exercises
Treadmill Running
4 Sets
Swimming
4 Sets
Jacuzzi
1 Set
Sauna
1 Set
Steam Room
1 Set
