3 day full body
General
Intermediate
Barbell
Plan Details
The 3 day full body routine by nickklomphaar is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
full body
Est. 64 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Wed
full body
Est. 65 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Fri
full body
Est. 65 min
10 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
