Semih by 3Day Plan
General
Beginner
Machine strength
Plan Details
The Semih by 3Day Plan routine by SemihOzdag is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Ss s s s s s s s s s s s s s s s s s s s s s s s s s s
Routine detail
Mon
gö?üs triseps pazartesi cumartesi
Est. 46 min
7 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Wed
bacak omuz çar?amba
Est. 67 min
9 exercises
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Fri
s?rt biceps cuma pazar
Est. 55 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
