3 Day Plan
General
Beginner
Machine strength
Plan Details
The 3 Day Plan routine by Andrax92 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rutina de circuito para tres días a la semana. Hacer 5-10 minutos de calentamiento antes de empezar la rutina, puede ser elíptica, cinta o bicicleta. Para cada ejercicio se realizan tres series con el mismo peso. La última serie de cada ejercicio debe llegar al fallo. El descanso entre series será siempre de 75 segundos. Como máximo 90.
Routine detail
Day 1
Pecho y Triceps
Est. 76 min
8 exercises
Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Treadmill Running
1 Set
Day 2
Piernas
Est. 71 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 20 Reps
Elliptical Training
1 Set
Day 3
Espalda y Bíceps
Est. 76 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Treadmill Running
1 Set
