Emtenan’s 3 Days Plan
General
Beginner
Machine strength
Plan Details
The Emtenan’s 3 Days Plan routine by dwqgprr is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Any
Core
Est. 0 min
9 exercises
Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Side Bridge
3 Sets
Scissor Kick
3 Sets x 8 Reps
Frog Sit-Up
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Plank
3 Sets
Any
Upper
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Any
Lower
Est. 0 min
11 exercises
Machine Single-Leg Curl
3 Sets x 8 Reps
Bridge
3 Sets
Smith Machine Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
