phresh84 3 day workout routine ?????
Cutting
Intermediate
Machine strength
Plan Details
The phresh84 3 day workout routine ????? routine by phresh84 is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
this workout was created to maintain and grow muscle. also sustain muscle individuals already have. let's go it's get this work
Routine detail
Day 1
Workout Day #1 back and biceps
Est. 94 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 12 Reps
Cable One-Arm Preacher Curl
3 Sets x 12 Reps
Day 2
Workout Day #2 chest and triceps
Est. 158 min
19 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Band Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Day 3
Workout Day #3 legs and shoulders
Est. 133 min
16 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Cable Calf Raise
4 Sets x 10 Reps
Hack Single-Leg Calf Raise
4 Sets x 10 Reps
Barbell Kneeling Jump Squat
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Kettlebell Alternating Shoulder Press
4 Sets x 10 Reps
