Team Ignite plan 3
General
Intermediate
Machine strength
Plan Details
The Team Ignite plan 3 routine by dorindasankowski is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Leg
Est. 66 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Curtsey Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Crab Walk
4 Sets x 20 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 2
Shoulders/Abs
Est. 81 min
10 exercises
Smith Machine Shoulder Press
4 Sets x 8 Reps
Smith Machine Shoulder Press
1 Set x 20 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 20 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Leg Raise
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 3
Glute/Ham Heavy
Est. 76 min
9 exercises
Cable Leg Kickback
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Barbell Glute Bridge
1 Set x 20 Reps
Hip Extension (Standing)
4 Sets x 8 Reps
Elevated plie squat
4 Sets x 8 Reps
Glute Thrust
4 Sets x 8 Reps
Glute Thrust
1 Set x 8 Reps
Reverse Hyper (Flat Bench)
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Day 4
Back and Bi's
Est. 72 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 20 Reps
Cable Seated Row
4 Sets x 12 Reps
High hammer row
4 Sets x 12 Reps
Wide grip row
4 Sets x 12 Reps
Wide grip row
1 Set x 20 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Day 5
Glute/Ham High Volume
Est. 117 min
7 exercises
Cable Leg Kickback
7 Sets x 15 Reps
Barbell Glute Bridge
7 Sets x 15 Reps
Hip Extension (Standing)
7 Sets x 15 Reps
Elevated plie squat
7 Sets x 15 Reps
Reverse Hyper (Flat Bench)
7 Sets x 15 Reps
Glute Thrust
7 Sets x 15 Reps
Machine Single-Leg Press
7 Sets x 15 Reps
Day 6
Chest/Tri/Shoulder
Est. 79 min
7 exercises
Cable Reverse Fly
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Smith Machine Shoulder Press
7 Sets x 15 Reps
Dumbbell Lateral Raise
7 Sets x 15 Reps
