Airhead 3-Day Plan
General
Beginner
Machine strength
Plan Details
The Airhead 3-Day Plan routine by carlislealexander is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner strength builder
Routine detail
Tue
Chest/Tricep
Est. 0 min
6 exercises
Torso Rotation Machine
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Thu
Back/Bicep
Est. 0 min
6 exercises
Machine Ab Crunch
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Any
Leg Day
Est. 0 min
7 exercises
Parallel Bar Leg Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
