3 Day Quick Machine Rotation
General
Beginner
Machine strength
Plan Details
The 3 Day Quick Machine Rotation routine by Tarragon-Chef is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
workouts for when I don't have as much time as I would like to spend on each muscle group. I am hoping this will be helpful to others who run into the same issues. I like to work in more free weights when I have the time make sure to give yourself enough rest time between sets so you can give each your all and aim for 1-2 reps away from failure(not able to finish in good form) by fellow amateur TarragonThane
Routine detail
Day 1
Leg Day
Est. 54 min
6 exercises
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Walking Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Single-Leg Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 2
"Push" Chest / Shoulder / Tricep
Est. 44 min
5 exercises
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
"Pull" Traps / Lats / Biceps
Est. 45 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
