3 Months Plan 20180309
General
Intermediate
Machine strength
Plan Details
The 3 Months Plan 20180309 routine by leesow is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest, Triceps
Est. 39 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 2
Back, Biceps
Est. 45 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Cable Incline Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 3
Shoulder, Abdominals
Est. 54 min
10 exercises
Plank
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Plank
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Plank
1 Set
Cable Reverse Fly
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
