Maki021's 3 Day 1 plan
General
Beginner
Body
Plan Details
The Maki021's 3 Day 1 plan routine by Maki021 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #1
Est. 240 min
40 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Bridge
3 Sets
Bodyweight Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Side Bridge
3 Sets
Side Plank
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Superman
3 Sets
Single-Leg Glute Bridge
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Scorpion
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Wed
Workout Day #2
Est. 0 min
0 exercises
This day is empty
Fri
Workout Day #3
Est. 0 min
0 exercises
This day is empty
