Staci - 3 Day Tone and Build
General
Beginner
Machine strength
Plan Details
The Staci - 3 Day Tone and Build routine by sblasz is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Day 1 - Upper Body/Cardio
Est. 81 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Any
Day 2 - Lower Body/Abs
Est. 111 min
13 exercises
Barbell Squat
4 Sets x 15 Reps
Jump Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Glute Kickback
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Leg Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Any
Day 3 - Accessories/Cardio
Est. 76 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 18 Reps
Dumbbell Shoulder Raise
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 18 Reps
Cable Bicep Curl
3 Sets x 18 Reps
Cable Shoulder Extension
3 Sets x 18 Reps
Bench Dip
3 Sets x 18 Reps
Machine Calf Raise
3 Sets x 18 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 18 Reps
Stability Ball Crunch
3 Sets x 18 Reps
Plank
3 Sets
