madeleinencs's 3 Day Plan
Sport
Intermediate
Machine strength
Plan Details
The madeleinencs's 3 Day Plan routine by madeleinencs is a 4 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
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Routine detail
Mon
AND THURSDAY
Est. 0 min
5 exercises
Machine Leg Extension
5 Sets x 20 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 30 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Walking
1 Set
Tue
AND FRIDAY
Est. 0 min
6 exercises
Cable Leg Kickback
5 Sets x 15 Reps
Cable Pull Through
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 20 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 20 Reps
Wed
Back and shoulders
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 25 Reps
Dumbbell Rear Deltoid Row
3 Sets x 25 Reps
Cable Seated Row
3 Sets x 25 Reps
Cable Rope Face Pull
3 Sets x 25 Reps
Back Hyperextension
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 25 Reps
Dumbbell Upright Row
3 Sets x 25 Reps
Sat
Biceps, triceps and core
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 25 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 25 Reps
Dumbbell Tricep Extension
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 25 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 25 Reps
Cable Bicep Curl
3 Sets x 25 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Oblique Crunch
3 Sets x 25 Reps
Toe Touches
3 Sets x 25 Reps
