David 3 full body day plan
General
Beginner
Machine strength
Plan Details
The David 3 full body day plan routine by narineh.davidian is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Full body program for anatomical adaptation phase,using basically machines and bodyweight,focusing more on the technique and building a strong base.
Routine detail
Day 1
Workout Day #1
Est. 56 min
9 exercises
Machine Leg Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Push-Up
3 Sets x 12 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Day 2
Workout Day #2
Est. 63 min
10 exercises
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Day 3
Workout Day #3
Est. 63 min
10 exercises
Dumbbell Squat
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
kettle bell swings
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Crunch
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 20 Reps
