parham0034's 3 Day Plan
General
Advanced
Machine strength
Plan Details
The parham0034's 3 Day Plan routine by idin79 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
my program
Routine detail
Mon
chest
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Medicine Ball Chest Pass
3 Sets x 8 Reps
Tue
glutes , cardio
Est. 0 min
7 exercises
Bridge
3 Sets
Iron Cross Stretch
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Road Cycling
1 Set
Wed
sholders , back
Est. 0 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Inverted Row
3 Sets x 8 Reps
Weight Plate Neck Extension (Prone)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Thu
upper legs , claves
Est. 0 min
13 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Barbell Hang Clean Below the Knees
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Fri
trips , biceps , forearms
Est. 0 min
14 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Barbell Spider Curl (Prone)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Sat
core , abs
Est. 0 min
20 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Plank
3 Sets
Cross Body Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sun
rest day
Est. 0 min
0 exercises
This day is empty
