Ramadan 3 Day Plan
Sport
Beginner
Machine strength
Plan Details
The Ramadan 3 Day Plan routine by tanzy87 is a 3 day workout plan. It is a beginner level plan to achieve sport fitness goals.
maintaining weight and strength also stamina 3 days a week routine during Ramadan. monitoring calories and weight. weekly check in
Routine detail
Day 1
push
Est. 60 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 10,10,8,8,6 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Machine Shoulder Press
5 Sets x 10,10,8,8,6 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
pull
Est. 58 min
7 exercises
Pull-Up
3 Sets x 21,15,10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,10,8,10,12 Reps
Cable Seated Row
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Barbell Curl
5 Sets x 12,10,10,8,15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Day 3
legs
Est. 56 min
7 exercises
Machine Hip Abduction
3 Sets x 21 Reps
Barbell Squat
5 Sets x 10,8,8,6,6 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 15,10,8,6,21 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 21 Reps
