3 days a week
General
Beginner
Machine strength
Plan Details
The 3 days a week routine by MandoNav is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
day 3-upper body
Est. 32 min
5 exercises
Cable Cross-Over
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cross Body Crunch
3 Sets x 12 Reps
Wed
day 1-upper body
Est. 39 min
5 exercises
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Tuck Crunch
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Fri
day 2-lower body
Est. 41 min
5 exercises
Barbell Standing Calf Raise
5 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 6 Reps
