Benjamind's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The Benjamind's 3 Day Plan routine by Popeye77 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
Push
Est. 0 min
8 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
Barbell Military Press
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Legs
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Dumbbell Hamstring Curl
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Any
Pull
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
