MarcoKrzywucki's 3 Day Plan
General
Advanced
Machine strength
Plan Details
The MarcoKrzywucki's 3 Day Plan routine by MarcoKrzywucki is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
WE GO JIMM!!!!???
Routine detail
Day 1
Chest & light triceps
Est. 0 min
11 exercises
Push-Up
1 Set x 50 Reps
Barbell Bench Press
4 Sets x 6,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 6,12,12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8,10,10 Reps
Machine Fly
3 Sets x 8,10,12 Reps
Cable Mid Chest Crossover
4 Sets x 12,15,15,15 Reps
Cable Lower Chest Raise
4 Sets x 12,15,15,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 2
Biceps & triceps
Est. 0 min
10 exercises
Dumbbell Incline Hammer Curl
3 Sets x 10,12,12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8,10,10 Reps
Cable Rope Hammer Curl
3 Sets x 10,12,12 Reps
Preacher Curl Machine
3 Sets x 8,10,12 Reps
Goblet curls
4 Sets x 10,12,12,12 Reps
Dumbbell Spider Curl
3 Sets x 8,12,12 Reps
EZ Bar French Press
3 Sets x 12,15,15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Day 3
Back
Est. 0 min
10 exercises
Pull-Up
2 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8,10,10 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10,12,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12,15,15,15 Reps
T Bar Row
5 Sets x 8,12,12,12,12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,12,12,12 Reps
Cable Rope Face Pull
3 Sets x 8,10,12 Reps
Day 4
Shoulders & Calves
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8,12,12,12 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8,10,12,12 Reps
Cable Rope Face Pull
3 Sets x 8,12,12 Reps
Cable Deltoid Raise
3 Sets x 12,15,15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12,15,15 Reps
Dumbbell Calf Raise
3 Sets x 12,15,15 Reps
Machine Calf Raise
3 Sets x 12,15,15 Reps
Day 5
LEG DAY??
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 6,8,12 Reps
Romanian Deadlift (RDL)
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,15,15 Reps
Machine Leg Extension
3 Sets x 12,15,15 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
