Maps Black: Phase 3
General
Advanced
Machine strength
Plan Details
The Maps Black: Phase 3 routine by Ctomke93 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Upper 1
Est. 65 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Wood Chop
3 Sets x 12 Reps
Day 2
Lower 1
Est. 70 min
10 exercises
Barbell Reverse Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl (Prone)
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Barbell Standing Calf Raise
5 Sets x 20 Reps
Day 3
Foundational Workout 2
Est. 71 min
10 exercises
Barbell 21's
4 Sets x 7 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
Barbell Deadlift
3 Sets x 5,10,15 Reps
Barbell Lunge
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Day 4
Focus: Arms/Back
Est. 50 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Cable Wood Chop
1 Set x 12 Reps
Decline Sit Ups
3 Sets x 12 Reps
machine knee up
3 Sets x 12 Reps
Dumbbell Bent-Over Row
4 Sets x 20,16,12,20 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 20,16,12,10,20 Reps
Machine Calf Press
4 Sets x 20 Reps
Day 5
Foundational Workout 3
Est. 76 min
10 exercises
Dumbbell Alternating Seated Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Band pullup
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 8 Reps
Cable Upright Row
4 Sets x 15 Reps
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 20 Reps
Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 6
Focus: Legs/Shoulders
Est. 58 min
9 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Front Squat
2 Sets x 20 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Snatch High Pull
4 Sets x 12 Reps
Weight Plate Front Raise
4 Sets x 12 Reps
