BMGL Male 3 & 5 Day Machine Novice Plan
General
Beginner
Machine strength
Plan Details
The BMGL Male 3 & 5 Day Machine Novice Plan routine by BuildMuscleGetLean is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Be sure to reference the Build Muscle Get Lean program guide for full instructions and reference the Build Muscle Get Lean Auto-Workout template to determine the amount of weight and number of reps you should lift. You'll definitely build muscle with this plan, but if you want to lose weight, lose fat and get lean you'll need to get your nutrition in check. For details on this plan and more, got to https://buildmusclegetlean.com.
Routine detail
Day 1
Chest and Triceps
Est. 0 min
4 exercises
Step Machine
1 Set
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Day 2
Back and Biceps
Est. 0 min
4 exercises
Step Machine
1 Set
Machine Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Bicep Curl
4 Sets x 12 Reps
Day 3
Shoulder and Legs
Est. 0 min
5 exercises
Step Machine
1 Set
Machine Shoulder Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
