3 Day Routine
General
Intermediate
Barbell
Plan Details
The 3 Day Routine routine by Stashdragon is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For when you can't fit five days in
Routine detail
Mon
Monday - Chest+Back
Est. 72 min
7 exercises
Elliptical Training
1 Set
Machine Bench Press
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Crossover 21s
3 Sets x 12 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 12 Reps
Wed
Wednesday - Full Legs
Est. 78 min
7 exercises
Elliptical Training
1 Set
Barbell Deep Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Fri
Friday - Shoulders+Biceps+Triceps
Est. 85 min
8 exercises
Elliptical Training
1 Set
Barbell Military Press (Seated)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
