3 Days upper body
General
Intermediate
None
Plan Details
The 3 Days upper body routine by sinap96 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 days plan for upper body strength and fat burn. and intermediate plan for all people based on my knowledge
Routine detail
Day 1
Shoulder and Biceps
Est. 195 min
13 exercises
Treadmill Running
3 Sets
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Day 2
Chest and Triceps
Est. 194 min
13 exercises
Treadmill Running
3 Sets
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Indoor Cycling
3 Sets
Day 3
Abs and Back
Est. 187 min
12 exercises
Treadmill Running
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Indoor Cycling
1 Set
