andkaw's 3 Day Plan
General
Beginner
Machine strength
Plan Details
The andkaw's 3 Day Plan routine by andkaw is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
fbw dla pocz?tkuj?cych obejmuj?cy kompleksowy program rozwoju ca?ego cia?a. trzy dni w tygodniu, poniedzia?ek, ?roda i pi?tek. fbw ka?dego dnia
Routine detail
Mon
Workout Day #2
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Tue
Workout Day #3
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Any
Workout Day #1
Est. 44 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
