Vko 1-3
General
Beginner
Machine strength
Plan Details
The Vko 1-3 routine by assieveliina is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Moi
Routine detail
Day 1
Työntävät + jalat
Est. 0 min
8 exercises
Rowing
1 Set
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Day 2
Vetävät
Est. 0 min
6 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 12 Reps
Dumbbell Inner Bicep Curl
3 Sets x 12 Reps
Day 3
Jalat
Est. 0 min
7 exercises
Rowing
1 Set
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 6 Reps
Plank
3 Sets
