MACHINE 3 DAY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

ronaldsevans on July 12, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Back, Biceps, Shoulders, Thighs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Pushups	-	25	60
Triceps
Machine Triceps Extensions	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Chest
Pec Deck Flyes	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	90 lbs.	8	60
	90 lbs.	8	60
	90 lbs.	8	60
Machine Seated Rows	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Pull Up with Neutral Grip	-	10	60
Chinup	-	10	60
Biceps
Machine Preacher Curls	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60

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