3 day plan
General
Beginner
Machine strength
Plan Details
The 3 day plan routine by zjqcccvwj is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Noury’s workout
Routine detail
Mon
New Workout
Est. 0 min
6 exercises
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Tue
New Workout
Est. 0 min
6 exercises
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Wed
New Workout
Est. 0 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
