Deems 3 day plan
General
Beginner
Machine strength
Plan Details
The Deems 3 day plan routine by Demi-Wink is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Kijk vooral naar upper body en legg dat
Routine detail
Any
Triceps, borst
Est. 0 min
4 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Any
Legg Day
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
Upper body
Est. 0 min
11 exercises
Machine Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Any
Rug, biceps
Est. 0 min
6 exercises
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
