Workout n. 3
General
Advanced
Machine strength
Plan Details
The Workout n. 3 routine by aleoop3 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
workout that works well both for bulk and definition, so go ahead and try it (weight are indicative!) let's go
Routine detail
Mon
Petto e Dorso
Est. 69 min
9 exercises
Dumbbell Bench Press (Palms in)
4 Sets x 6 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Machine Inner Chest Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Machine One-Arm Pulldown
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Calf Machine Shoulder Shrug
1 Set x 50 Reps
Tue
Gambe - Giorno 1
Est. 68 min
11 exercises
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Hack Squat
1 Set x 10 Reps
Hack Squat
1 Set x 6 Reps
Hack Squat
3 Sets x 2 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Press
2 Sets x 15 Reps
Calf Machine Shoulder Shrug
1 Set x 50 Reps
Machine Leg Extension
3 Sets x 30 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Thu
Spalle e Braccia
Est. 71 min
9 exercises
Barbell Push Press
3 Sets x 6,8,8 Reps
Cable One-Arm Lateral Raise
4 Sets x 15,12,10,10 Reps
Barbell Front Raise
3 Sets x 8,10,10 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,12,12 Reps
Dumbbell French Press (Stability Ball)
3 Sets x 8,15,15 Reps
Cable Bicep Curl
4 Sets x 8,12,12,12 Reps
Barbell Push Press
3 Sets x 20,15,15 Reps
Fri
Gambe - Giorno 2
Est. 49 min
6 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
2 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 20 Reps
