Exercise Routine 1-3

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Day 1

EXERCISE
SETS
REPS
Machine Chest Press 2 8-10
Machine Fly 2 8-10
Wide Grip Pulldown 2 8-10
Seated Cable Row 2 8-10
Machine Shoulder Press 2 8-10
Smith Machine Shrugs 2 8-10
Machine Curls 2 8-10
Cable Curls 2 8-10
Tricep Pressdown with Rope 2 8-10
Machine Tricep Extension 2 8-10
Machine Leg Press 2 12-15
Calf Machine Raises 2 8-10


 

Day 2

EXERCISE
SETS
REPS
Incline Smith Machine Press 2 8-10
Machine Fly 2 8-10
Close Grip Pulldown 2 8-10
Wide Grip Machine Row 2 8-10
Machine Lateral Raise 4 8-10
Machine Curls (One-Armed) 4 8-10
Machine Tricep Extension 4 8-10
Machine Leg Extensions 2 12-15
Machine Leg Curls 2 8-10

Day 3

EXERCISE
SETS
REPS
Smith Machine Bench Press 3 8-10
Cable Crossover 3 8-10
Machine Shoulder Press 2 8-10
Smith Machine Shrugs 2 8-10
Machine Curls 3 8-10
Tricep Pressdown: One Arm Reverse 3 8-10
Machine Leg Press 4 12-15
Calf Machine Raises 4 8-10