ManuelBorja's 3 Day Plan
General
Advanced
Machine strength
Plan Details
The ManuelBorja's 3 Day Plan routine by ManuelBorja is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Push pull legs
Routine detail
Mon
Push chest heavy
Est. 0 min
12 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Tue
Back
Est. 0 min
11 exercises
Machine Lat Pulldown
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Wed
Legs
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Thu
Push shoulders heavy
Est. 0 min
8 exercises
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Standing Alternating Lateral Raise
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Fri
Back
Est. 0 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 8 Reps
Sat
Legs
Est. 0 min
7 exercises
Barbell Bench Squat
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
5 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
