Stage 3alt
General
Beginner
Machine strength
Plan Details
The Stage 3alt routine by andymca101a is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Split plan
Routine detail
Day 1
Chest
Est. 0 min
9 exercises
Barbell Military Press
6 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Bench Press
6 Sets x 10 Reps
Leverage Chest Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Leverage fly
3 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Day 1
Biceps
Est. 0 min
4 exercises
Cable Rope Hammer Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 1
ABS
Est. 0 min
5 exercises
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Day 2
Back
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Pin-Off Good Morning
4 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Leverage Machine Iso Row
4 Sets x 12 Reps
Day 2
Abs 2
Est. 0 min
4 exercises
Push-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Abdominal Pendulum
4 Sets x 12 Reps
Stability Ball Plank
4 Sets
Day 2
Triceps
Est. 0 min
3 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Day 3
Shoulders and arms
Est. 0 min
10 exercises
Barbell Military Press
4 Sets x 12 Reps
Leverage Shoulder Press
5 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Day 4
Legs
Est. 0 min
7 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Step-Up
4 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 50 Reps
Pendulum Squat
4 Sets x 12 Reps
Day 5
New Workout
Est. 0 min
2 exercises
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Day 8
[2023-08-18] Workout
Est. 0 min
5 exercises
Single-Leg Stance
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Jackknife Sit-Up
4 Sets x 12 Reps
Plank
4 Sets
