Darl's 3 Day Gains
General
Beginner
Machine strength
Plan Details
The Darl's 3 Day Gains routine by machich is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Lower body
Est. 36 min
6 exercises
Step Machine
1 Set
Machine Leg Press
1 Set
Barbell Hip Thrust
1 Set
Barbell Sumo Deadlift
1 Set
Machine Leg Extension
1 Set
Machine Leg Curl (Prone)
1 Set
Wed
Upper body
Est. 45 min
7 exercises
Walking
1 Set
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Elevated Row
1 Set
Dumbbell Lateral Raise
1 Set
Cable Shoulder Extension
1 Set
Leg Raise
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
Fri
Lower body
Est. 60 min
6 exercises
Step Machine
1 Set
Machine Leg Press
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Barbell Sumo Deadlift
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
