Ian’s 3 Day Plan
General
Intermediate
Machine strength
Plan Details
The Ian’s 3 Day Plan routine by ianbayala is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Chest and Shoulders
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Day 2
Back, Biceps, and Triceps
Est. 0 min
5 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
5 exercises
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Angled Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
