GabeIocco
3 Days On, 1 Day Off
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 3 Days On, 1 Day Off routine by GabeIocco is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Back and Arms V1
Est time: 97 min
15 exercises
Dumbbell One-Arm Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Pull-Up
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bent-Over Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Upper Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Rope Seated Row
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable V Bar Pulldown
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Shoulder Extension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Skull Crusher (Reverse Grip)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Hammer Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Reverse Curl
Forearms
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
